A lack of fiber is much too common, and leads to constipation—a top complaint brought to physicians. And, if your body is not detoxifying properly you will feel sluggish, lack energy, have skin flare-ups, and be prone to weight gain. Did you know that you need 25-35 grams of fiber a day ? This can seem like an arduous task if you’re not eating the right foods. This article will give you an easy blueprint to ensure you get your daily fiber intake in a simple and enjoyable way.
1. Check Food Labels
It is imperative to check your food labels to discover how much fiber is in your food. Often people make poor food choices simply due to lack of awareness of the nutritional contents. Luckily, by law, all foods must be labeled, so you can empower your food choices by becoming aware of how much fiber is in the food you eat. Check bread, rice, pasta, and all grain-products for fiber content per serving. You want to choose grains that have a minimum of 3 grams of fiber per serving, though it is often easy to find high fiber products with 5 grams per serving or more. Anything less and you know you are eating something stripped of its original nutrients. This is why white-flour based foods have no fiber, and these are the foods associated with weight gain. You need fiber to feel full and to promote healthy bowel movements. If you eat carbohydrates void of fiber, you will not feel as full as you would if the food did have fiber. Food void of fiber can lead to overeating and weight gain. Don’t let this happen to you—make an informed choice by reading labels, and choosing high fiber foods all of the time.
2. Add Raw Fruit
Fruit is a great wholesome source of fiber and every fruit has roughly 3 grams of fiber. Aim for 3 servings of fruit a day.
3. Add Beans as a Diet Staple
Eating a diet rich in beans is imperative to receiving an adequate amount of daily fiber. One cup of beans has 15 grams of fiber! I suggest adding beans to your salads, or you can get creative with beans by turning them into a bean-burger or blending beans to make a dip such as hummus. Beans are one of the healthiest and easiest way to ensure you reach 25 grams of fiber a day.
4. Eat Your Veggies
Vegetables are also high in fiber and should be a priority to your daily diet. I recommend consuming 3-4 cups of greens a day. An easy way to do this is to make a green smoothie by blending about 2 cups of greens(such as spinach) with a banana and water. Adding a salad as a daily staple will ensure that you are getting 5-7 serving of veggies a day which is necessary to receive the fiber you need and the energy you want.
5. Consume The Right Bread
If bread is part of your daily diet, be sure to get high-fiber bread. This is one of the easiest ways to increase your fiber intake in. Good quality high fiber breads often have added psyllium, flax and chia seeds—all which enhance the fiber count to about 5 grams of fiber per slice. If you are going to choose bread, choose wisely—aim for 5 grams of fiber per slice, and you will easily make your daily fiber quota With these 5 tips in place, let’s look at a daily menu, and discover how easily you can get 25 grams of fiber in a day through food (no supplements required!) Start the day with a slice of high fiber bread, an apple, and a tablespoon of pure nut butter. Right there, you have consumed 9 grams of fiber. Have a fruit for a snack ( 3 grams of fiber), add 1/2 cup of beans to your lunch (which can be soup or a salad), and you have another 10 grams of fiber just for lunch. Have a green smoothie as a late afternoon snack ( another 5 grams of fiber) and you are already at 27 grams of fiber, and we haven’t even reached dinner time! If you have a dinner with salad, a high fiber grain such as quinoa with some fish or chicken breast, you are well on your way to reaching 35 grams of fiber! As you can see, when you are smart about how you plan your day, it is easy and practical to reach the recommended daily fiber intake without any supplements or pills. As you increase your fiber intake, be sure to drink plenty of water, which is important for the fiber to be absorbed and released from your system, helping with the detoxification process. When your body is fed right, and has the ability to detoxify on a daily basis, you will have more energy, clearer skin, and reach your ideal weight with ease.
