According to the National Cancer Institute, we should consume between 20 and 35 grams of fiber daily.
The average person only consumes about 10 grams.
Try these tips to insure that you are getting your fiber needs met.
You will also experience easier weight loss.
1.
Sprinkle wheat germ or ground flax seed on your favorite hot cereal.
If you buy whole flax seed, be sure to grind it first to enjoy the full benefit of this great seed.
2.
Add chickpeas or kidney beans to your salad.
The peas or beans will help to fill you up also so that you eat less.
3.
Choose breads with 100% whole grain listed as the first ingredient on the label.
4.
Use whole-wheat flour in baking and cooking whenever possible.
If you are breading something, whole wheat flour will make the coating more crunchy.
5.
Eat at least 5 servings of fruits and veggies per day.
Most fruits contain more fiber than veggies due to their peel, seeds and skin.
6.
Eat whole fruits and vegetables instead of their juices.
When you eat the food you get the benefit of the skin and all the fibers.
Juicing vegetables and fruit removes all the fiber and leaves you with just some of the remaining vitamins.
7.
Add chopped dried fruits to cookies, breads, and muffins baking.
8.
Cook with brown rice instead of white.
9.
Choose cereals with a minimum of 5 grams of fiber per serving.
10.
Choose fiber-rich snacks such as veggies and dip, popcorn, or whole grain crackers.
With the abundance of fiber-enriched foods on the market, getting your daily fiber quota is easier than ever.
There are also a variety of newer fiber supplements on the market that dissolve easier and are tasteless.
You can incorporate them into foods as you cook or bake and your family will never be the wiser.