10 simple ways to get more fiber in your daily diet
We all know we should be getting plenty of fiber in our diet, but do we know the reasons why? Fiber does more than just help digestion. It’s an essential nutrient that helps our bodies in many ways.
Aside from helping food make its way through our digestive tract, fiber is also important for heart health, stabilizes blood sugar levels, supports a healthy gut microbiome, and reduces our risk for colon cancer and some chronic diseases.
Unfortunately, most Americans fall short by about half of the recommended fiber intake, according to the U.S. Department of Agriculture. The USDA recommends 14 grams of dietary fiber per 1,000 calories, which equates to about 25 grams for women and 38 grams for men each day.
Now don’t rush off to the supplement section of your local grocery store to buy some fiber supplements. Most of the fiber we get should be in the form of food. If you’re like most Americans and wondering how you’re going to double your fiber intake, you’ll come to find it actually isn’t that hard.
However, there are a couple things to keep in mind when adding more fiber to your diet. It’s best to add fiber gradually into your diet, over the course of a week or two. This way your digestive system won’t get a surprise shipment of fiber when it’s not used to it. By progressively increasing the amount of fiber you eat each day, your gut will have time to adjust and keep things moving along.