7 Ways to Add More Fiber to Your Diet ...


At the start of every New Year we often formulate a list of resolutions.

Some resolutions are harder to stick to and can fizzle out come spring.

Here’s one you can easily accomplish: make a resolution to add more fiber-rich foods to your diet.

Fiber is key to improving your health, staying in shape, maintaining cholesterol and lowering your risk for diseases.

Just follow these seven steps to effectively incorporate more fiber into your diet.

1. Legumes

Legumes pack a lot of punch in the fiber department and a little goes a very long way.

Depending on the type of bean, just one cup can make up 1/3 – 1/2 of your daily fiber needs.

The easiest way to add more fiber to your diet is by eating legumes on a more regular basis.

Split peas, green peas, lentils, navy beans, black beans, kidney beans, lima beans, chickpeas and edamame are all very high in fiber.

Try to sprinkle beans on top of salads, snack of veggies with hummus, make beans the main ingredient in side dishes, or whip up a batch of bean soup.

Note: proceed with caution and slowly increase your intake of beans because too much at once may cause gas and bloating.

2. Vegetables

Veggies are not only important for you because of the vitamins and antioxidants that they provide, but they are often fiber-rich.2

Some of the highest fiber vegetables are kale, spinach, collard greens, corn, artichokes, broccoli, zucchini, Brussels sprouts, sundried tomatoes, eggplants, carrots, pumpkin and sweet potatoes.

With so many options, you can eat a different vegetable at every meal to increase your fiber intake.

Steam or boil vegetables as much as possible to retain nutrients, or eat raw.

3. Fruits

If you are not a huge fan of vegetables, fruits fortunately can provide you with the fiber that you need.

Fruits that contain the most amount of fiber per serving are raspberries, blackberries, bananas, avocados, prunes, figs, oranges and grapefruits.

Pears and apples also contain fiber, but it is mostly in the skin of the fruit so don’t peel it!

Top your breakfast with some fruit, have it as an afternoon snack, or use fruit in a dessert.

Oats, Whole Grains and Nuts
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