Tips for Adding Fiber to Your Diet
The Institute of Medicine (IOM) recommends that people of all ages consume 14 grams of fiber for each 1,000 calories they consume. This means that most adult women should aim to eat more than 20 grams of fiber a day and that men should strive for more than 30 grams per day. Yet, most Americans consume about half the amount of fiber recommended by the IOM.
Here are some simple tips for how to build a high-fiber diet:
Fiber-ful Breakfast. The first meal of the day is the most important, not only because it gives you energy to start the day, but also because it is one of the best opportunities to load up on fiber. There are a host of high-fiber cereals from which to choose—then add a banana or another favorite fruit to the bowl along with some fat-free milk for a quick and easy fiber fix.
Fiber Snack Attack. Try a slice of whole-wheat bread with a fresh and juicy red or green apple; feel free to add a little peanut butter to the mix for a great tasting and nutritious snack.
Get Fiber on a Roll. Next time you bite into a tortilla or sandwich roll make sure that it is whole wheat or whole grain corn meal to reap more fiber benefits. Also try adding spring mix or spinach, artichokes, and hummus or chickpeas to add in more fiber. Top it all off with low-fat cheese and a side of crunchy pear slices.
Frozen Fiber. Vegetables are a great source of fiber, and there is no easier way to add more veggies to your plate then heating up a frozen vegetable medley and adding it to your meal.
Fiber in a Glass. Red juicy raspberries, sweet blueberries, tasty bananas and strawberries are all fiber-rich fruits. Add one or all of these fruits to a blender with some yogurt and ice for a quick and easy smoothie that you can pour into a to-go cup for a grab-and-go snack or a quick morning starter. Add more fiber to the smoothie by grinding up some almonds and mixing them in.
