Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk of cardiovascular disease and diabetes. Women need at least 25 grams fiber every day and men need more than 35 grams. Foods that are considered to be high in fiber contain at least 5 grams per serving.
Foods rich in fiber include fruits, vegetables and whole grains. Look for 100% whole grain or 100% whole wheat on the label. If you see words like made with whole grain or multigrain, be sure to check the Nutrition Facts label for the amount of fiber per serving.
Eating more fiber doesn’t mean you have to adopt a brand new diet.,You can easily add extra fiber with just a few changes.
- Serve a easy to make fruit salad.
- Eat a fresh orange rather than drinking juice.
- Eat the skins of apples and pears.
- Don’t peel your potatoes — include the skins that also contain the most nutrition.
- Buy 100% whole grain breads instead of refined white bread.
- Add more vegetables to your stews or soup.
- Choose bran muffins instead of chocolate chip muffins.
- Snack on nuts, which are rich in fiber and healthy fats.
- Add fresh berries to your favorite yogurt.
- Substitute whole wheat flour for half of the white flour in your recipes.
- Eat oatmeal or oat cereals for breakfast.
- Served baked beans as a side dish.
Eating high-fiber foods is important. However, it’s just part of a healthy diet. You can also go overboard on your fiber intake. Eating excessive amounts of fiber can lead to bloating, gas and other symptoms of digestive discomfort.