Getting enough fiber is important for your health. It can reduce constipation, help with weight loss and maintenance, Lower cholesterol levels, as well as your risk of diabetes and heart disease.
Yet most people aren't getting enough! The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.
Americans average only around 16 grams of fiber per day, which is about half of the recommended amount (1).
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Here are 16 ways you can add more fiber to your diet.
1. Eat Whole-Food Carb Sources
Fiber is a type of carb found in plant-based foods.
While most carbs break down into sugar, fiber stays intact as it passes through your digestive system. Eating fiber along with other carbs helps you feel fuller for longer.
It also slows the time it takes digestible carbs to be absorbed into your bloodstream. That helps regulate your blood sugar levels.
Whole-food carb sources all naturally contain fiber. These include fruits, starchy vegetables, legumes and whole grains.
BOTTOM LINE: Choosing whole foods ensures you get carbs that have fiber. Select a variety of beans, whole grains, fruits and vegetables.
2. Include Veggies in Meals, and Eat Them First