Resistance is the biggest hurdle in achieving any wellness goal. Whether it’s sticking to a healthy diet or consistently following an exercise routine, it can be tough to break old habits and establish new ones.
Fortunately, making small changes to your daily routine can help. One such change is boosting your fiber intake.
What Is Fiber?
Fiber is a form of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system intact, providing bulk to stool and aiding in regular bowel movements.
Fiber also slows down the process of digestion and absorption of nutrients, helping to stabilize blood sugar levels and promote feelings of fullness.
The Benefits of Fiber
Fiber has numerous health benefits, including:.
- Better digestion and bowel regularity
- Reduced risk of heart disease
- Improved blood sugar control and lower risk of type 2 diabetes
- Reduced risk of certain cancers, including colon cancer
- Weight management
How Much Fiber Do You Need?
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, it’s estimated that most Americans only consume about half of that amount on a daily basis.
To help meet your daily fiber needs, try incorporating some of the following fiber-rich foods into your diet:.
- Whole grains, such as brown rice, quinoa, and whole wheat bread
- Fruits and vegetables, especially those with edible skins or seeds (apples, pears, berries, broccoli, sweet potatoes, etc.)
- Legumes, such as beans, lentils, and chickpeas
- Nuts and seeds, such as almonds, chia seeds, and flaxseeds
- Psyllium husk, a type of soluble fiber that can be added to water or smoothies for an extra boost
8-Gram Fiber-Boosted Plan
If you’re not used to consuming a lot of fiber, it’s important to gradually increase your intake to avoid digestive discomfort. Here’s an easy 8-gram fiber-boosted plan to help get you started:.
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Breakfast
- 1/2 cup of cooked oatmeal (4 grams fiber)
- 1 banana (3 grams fiber)
- 1 tablespoon of peanut butter (1 gram fiber)
Total Fiber: 8 grams.
Snack
- 1 small apple (4 grams fiber)
- 1 ounce of almonds (3 grams fiber)
Total Fiber: 7 grams.
Lunch
- 2 slices of whole wheat bread (4 grams fiber)
- 3 ounces of turkey breast (0 grams fiber)
- 1/2 avocado (5 grams fiber)
- 1 small apple (4 grams fiber)
Total Fiber: 13 grams.
Snack
- 1 cup of raw carrots (4 grams fiber)
- 2 tablespoons of hummus (1 gram fiber)
Total Fiber: 5 grams.
Dinner
- 4 ounces of grilled salmon (0 grams fiber)
- 1/2 cup of roasted sweet potatoes (3 grams fiber)
- 1 cup of sautéed kale (2 grams fiber)
- 1/2 cup of cooked quinoa (2 grams fiber)
Total Fiber: 7 grams.
Getting Creative with Fiber
There are endless ways to incorporate fiber into your diet. Here are some creative ideas to get you started:.
- Add chia seeds or ground flaxseed to your smoothies or yogurt for an extra boost of fiber
- Swap out regular pasta for whole wheat or lentil pasta
- Use lettuce leaves instead of tortillas for tacos or wraps
- Roast chickpeas or edamame for a crunchy, fiber-rich snack
- Top your oatmeal with sliced almonds and fresh berries for a delicious and fiber-packed breakfast
Conclusion
Increasing your fiber intake is a simple, yet effective way of resisting resistance and making progress towards your wellness goals.
Incorporating fiber-rich foods into your diet is easy and delicious, and with time, can lead to a healthier, happier you.
