Did you know one ounce of chia seeds a day equals 40% of your daily fiber needs? For this and other fiber information, check out the great helps below:
The majority of Americans are not getting enough fiber in their diet. Fiber helps the digestive system move things along. It helps with satiety and thus can be assistive in weight loss. Other potential benefits are improved heart health, lower cholesterol levels, and decreasing the risk of diabetes.
Fiber is found in all the foods that people have been eating less and less of in the past 50 years. In order to “help”, many food manufacturers have been adding “fiber” to highly processed food-like products. Unfortunately, almost all the added fiber is of one type, inulin.
When your daily fiber intake is varied through real foods, you feed multiple gut bacteria colonies. When inulin is the main source of fiber, only specific types of bacteria thrive while others wither. This imbalance may result in gas, bloating, nausea, flatulence, stomach cramping, diarrhea, constipation and GI rumbling.
There’s no shortcut to a variety, but some fiber options are easier to implement than others. Your goal is to reach at least 25 grams of fiber a day. Here’s how you can do it.
1. High fiber cereal. Since most people eat cereal on a daily basis, make sure that the one you regularly eat has at least 5 grams of fiber per serving. Read the label to verify that the fiber is from whole grains and bran. On cold mornings, oatmeal is also a good choice, with 3 grams of fiber.
2. Nuts and seeds. It’s easy to snack on these as part of a trail mix or on their own. Besides 3 grams of fiber, you’ll be getting a good amount of protein and healthy fats.
3. Chia seeds. A 1-ounce serving of these seeds has 10 grams of fiber! Easy recipe: mix once ounce of chia seeds (2 tablespoons) with two cups of water and one tablespoon of maple syrup. Pour into a glass jar and refrigerate for an hour or two. Shake vigorously and enjoy.
4. Avocado. A serving of one half an avocado will set you back 120 calories, but reward you with 5 grams of fiber. Not to mention that heaven is defined as fresh avocado with a pinch of salt.
5. Banana. A humble banana a day will add 3 grams of fiber to your total.
6. Vegetable salad. a simple salad consisting of half a cup of lettuce, half an unpeeled cucumber, medium tomato, one shredded carrot, and dressing, will provide 4-6 grams of fiber.
7. Canned beans. These guys are a fiber powerhouse – a 4 ounce serving of beans has 5-7 grams of fiber. Add as a side to your breakfast omelet, lunchtime salad, or dinner protein.
What did we miss? How do you add fiber to your daily routine?
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