How To Increase Fibre Intake – 17 Simple Ways

How To Increase Fibre Intake

It is critical to consume enough fiber for optimal health. It can aid with weight reduction and maintenance, for example, by reducing constipation.

It may also help you lose weight and lessen your risk of diabetes and heart disease. Furthermore, some fibers are prebiotic, which means they support the growth of good bacteria in the gut and may help with digestion.

Despite this, the majority of people do not consume sufficient fiber. Women should aim for 25 grams of protein per day, while males should go for 38. The average American consumes only about 16 grams of fiber per day, which is far less than the recommended amount.

What is fiber?

Fiber is a non-digestible polymer present in plant-based foods such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. It is divided into two types of fibre: 

As it passes through the digestive tract, soluble fiber dissolves in water and gels up. Because it inhibits the absorption of sugar into the bloodstream, it aids digestion and has been demonstrated to help control blood sugar levels. Plant pectin and gums, including those found in legumes, oats, barley, and quinoa; vegetables like artichoke, squash, broccoli, and carrots; and fruits like apples, pears, berries, and bananas, all include soluble fiber.

Because insoluble fiber does not dissolve in water, it travels through the digestive system relatively undamaged. As a result, insoluble fiber aids in the bulking of the stool, the prevention of constipation, and the regulation of bowel motions. Whole grains, beans, nuts, seeds, and some vegetables contain insoluble fiber.

What are the Health Benefits of Fiber?

Fiber is essential for digestion, regularity, and overall health. It functions as an escort service, bringing nutrients into our digestive tract and removing waste.

The majority of individuals are aware of how it affects bowel motions. Soluble fiber absorbs water, resulting in softer, bigger, and easier-to-pass feces. Insoluble fiber, on the other hand, adds bulk to our stools, keeping them moving freely and preventing constipation.

Fiber, on the other hand, has a far more substantial impact on our health. It is, in fact, one of the most significant contributors to our happiness. It:

  • Prevents Blood Sugar Spikes: Fiber helps to keep our blood sugar levels steady throughout the day by slowing the absorption of sugar.
  • Reduces Cholesterol: Fiber binds to cholesterol in our stomach and intestines, causing it to be expelled rather than absorbed.
  • Lowers Body Weight: Fiber gives you more volume and takes longer to digest, so you’ll feel fuller for longer and eat less over time. People with a large daily intake on a regular basis have an easier time achieving or maintaining their ideal weight.

Why is Fiber Important?

A high-fiber diet appears to lower the risk of heart disease, diabetes, diverticular disease, constipation, and colon cancer, among other illnesses. Fiber is necessary for digestive system health as well as cholesterol reduction.

How Much Fiber Do I Need Each Day?

Eating a range of food with great sources of fibre is recommended by the American Heart Association Eating Plan. Food, not supplements, should provide 25 to 30 grams of dietary fiber per day. Adults in the United States consume roughly 15 grams of dietary fiber intake per day on average. That’s approximately half of what’s recommended.

How Much Fiber Should You Eat?

According to Health Canada, women should consume 25 grams of fiber per day and men should consume 38 grams per day; however, the majority of Canadians only consume half of this amount.

It is not important to be particular about the type of fiber you are ingesting because most fiber-containing foods contain a combination of soluble and insoluble fiber; instead, concentrating on overall fiber intake is the best method to guarantee that you are eating enough.

What Are The Benefits of A High-Fiber Diet

  • Helps maintain bowel health. Hemorrhoids and tiny pouches in the colon can be avoided with a high-fiber diet (diverticular disease). In studies, a high-fiber diet has been proven to lessen the risk of colorectal cancer. In the colon, some fiber is fermented. Researchers are looking into how this could aid in the prevention of colon diseases.
  • Lowers blood cholesterol levels. Soluble fiber, which can be found in beans, oats, flaxseed, and oat bran, may help lower total blood cholesterol by lowering levels of low-density lipoprotein, or “bad” cholesterol. According to study, high-fiber diets may also have additional heart-health benefits, such as decreasing blood pressure and inflammation.
  • Helps you live longer. Increased dietary fibre intake, particularly cereal fiber, has been linked to a lower risk of dying from cardiovascular disease and all malignancies, according to research.
  • Heart health. Fiber, especially soluble fiber, is an essential component of any heart-healthy diet. By lowering LDL (bad) cholesterol, a high-fiber diet can help to reduce cholesterol levels. A high fiber diet can also help you avoid metabolic syndrome, which is a collection of risk factors connected to coronary heart disease, diabetes, and stroke. 

Here Are 15 Ways To Increase The Amount of Fiber in Your Diet

1. Eat whole-food carb sources

Fiber is a form of carbohydrate that can be found in plant-based meals.

Fiber, unlike most carbohydrates, does not break down into sugar as it passes through your digestive system. When fiber is combined with other carbohydrates, this helps you feel fuller for longer.

It also helps to manage blood sugar levels by slowing the absorption of digestible carbohydrates into the bloodstream.

Fiber is found naturally in all whole-food carb sources. Fruits, starchy vegetables, legumes, and whole grains are examples.

2. Include vegetables in your meals and consume them first

Vegetables should be consumed in large quantities for a variety of reasons. For starters, they can reduce your risk of developing a variety of chronic conditions.

Non-starchy veggies are high in nutrients, especially fiber, and are low in calories.

Eating your vegetables before a meal is a wonderful way to get more of them into your diet.

In one study, women who were offered salad 20 minutes before a meal ate 23% more vegetables than those who were served salad during the meal.

Salad or vegetable soup eaten before a meal has also been associated with consuming fewer calories during the meal.

3. Eat popcorn

Popcorn is one of the most popular snack foods.

This is due to the fact that it is a whole grain, with 4 grams of fiber per ounce (28 grams). That’s 3 cups of popcorn that’s been air-popped.

Air pop popcorn in a brown paper bag in the microwave or in an air popper for the lowest calorie popcorn. Sprinkle it with cinnamon and, if you like things spicy, a pinch of cayenne pepper for extra taste without adding fat or calories.

4. Snack on fruit

Fruit, such as apples or pears, make excellent snacks because they are both tasty and portable.

Fiber is present in all pieces of fruit, though some contain much more than others. Other high-fiber fruits include berries and apples.

One tiny pear, for example, contains about 5 grams of fiber, whereas a cup of watermelon contains less than 1 gram.

Fruit fiber can help you feel fuller, especially when combined with fat and protein-rich foods like nut butter or cheese.

5. Choose whole grains over refined grains

Whole grains are processed to the bare minimum, leaving the whole grain intact.

Refined grains, on the other hand, have had their vitamin-rich germ and fiber-rich bran removed.

This prolongs the life of the grain, but it also removes the most nutritional components, leaving merely a quick-absorbing carb.

At least half of your refined grains should be replaced with whole-grain alternatives. Try this instead of oatmeal or brown rice:

  • amaranth
  • barley
  • buckwheat
  • bulgur wheat
  • farro
  • freekeh
  • millet
  • quinoa
  • wheat berries

6. Take a fiber supplement

Food is the best source of nourishment, including fiber. However, if you don’t get enough fiber in your diet, you might want to consider taking a fiber supplement.

There is research to support up a few types of supplements:

  • Guar fiber: As a supplement, guar fiber may help you feel fuller and consume fewer calories. It’s also used to improve the texture of processed meals.
  • Psyllium: is the main component in Metamucil, a popular fiber supplement for constipation. Psyllium has also been demonstrated to reduce hunger between meals in one research.
  • Glucomannan: This fiber is used to improve the texture of a variety of low-fat dairy products, and it’s also the main ingredient in shirataki noodles, which have no calories. It increases fullness and suppresses appetite when taken as a supplement.
  • Oats and barley contain glucans, a form of fiber. It ferments in the gut and works as a prebiotic, nourishing the good bacteria that live there.

7. Eat chia seeds

Chia seeds are a nutrient-dense superfood.

Omega-3 fatty acids, protein, vitamins, and minerals, as well as around 10 grams of fiber per ounce, are all present.

These little seeds are up to 93 percent insoluble fiber and gel in water.

Insoluble fiber is vital for colon health because it keeps your digestive tract moving. It’s also associated with a reduced risk of diabetes.

Flax seeds, with 2 grams of fiber per tablespoon, are another high fiber option.

8. Consume entire fruits and vegetables rather than juices

Juicing proponents argue that drinking juice, particularly cold-pressed veggie juice, is a fantastic method to get a lot of vegetables into your diet. Getting at least half of your daily fiber requirements is as simple as eating at least 2 pieces of fruit and 2-3 cups of vegetables on a daily basis.

Juice does, in fact, contain a lot of micronutrients.

Even unpasteurized, cold-pressed juices have been devoid of fiber, leaving just a concentration of carbohydrates, namely sugar.

Although vegetable juices have less sugar than fruit juices, they contain significantly less fiber than entire veggies. Though 100% fruit and vegetable juices can be enjoyed in moderation, eating the whole fruit reaps the most advantages.

9. Switch to Whole Wheat or Whole Grain Breads

It’s simple to transition from white to whole wheat or whole-grain bread if you’re currently consuming white bread. Make sure the food label includes whole wheat or whole grain by reading the ingredient list.

When a grain is processed and refined, such as white bread, much of the fiber is removed. Even if wheat flour is listed as an ingredient, it lacks the fiber content of whole wheat flour. Whole wheat and whole grain bread have more protein and tend to keep you satiated for longer.

You can also try using whole wheat pasta and brown rice instead of white rice.

10. Eat Peas, Beans, and Legumes

Fiber, protein, and iron are all increased by including peas, beans, and legumes in your diet. Lentils, kidney beans, and garbanzo beans are examples. Chili (with beans), white beans, split pea soup, bean burritos, refried beans, and lentil soup are all examples of foods that contain beans and legumes.

11. Make a Fruit Salad

A fruit salad is a delicious addition to any meal or as a dessert. It doesn’t have to be difficult; simply combine some of your favorite fruits and dress with a little fruit juice or yogurt. To add even more fiber, toss in a few nuts and seeds.

12. Bulk up baked goods

When baking, use whole-grain flour instead of half or all of the white flour. Use pulverized bran cereal, unprocessed wheat bran, or raw oats to make muffins, cakes, and cookies.

13. Make snacks count

Fresh fruits and vegetables, raw vegetables, low-fat popcorn, and whole-grain crackers are also acceptable options. Although a handful of nuts or dried fruits is a high-fiber, healthy snack, nuts and dried fruits are high in calories.

14. Read labels to choose foods with lots of fiber

Fiber is best obtained by eating whole plant meals. If you’re going to eat processed meals, go for fiber-rich options.

Functional fibers may be added to a variety of foods, including yogurt, granola bars, cereals, and soups.

These are derived from natural sources and then supplemented into foods. Inulin and polydextrose are common names that can be seen on food labels.

15. Eat high fiber foods at every meal

Spread your fiber consumption out over the course of the day. At each meal, including snacks, make an effort to consume high-fiber meals.

Here’s an example of how to incorporate high fiber choices into your daily routine:

  • Breakfast: Add berries and nuts to a high-fiber cereal or oatmeal.
  • Snack: Serve raw fruit with nut butter or raw vegetables with bean dip.
  • Lunch: Make yourself a salad. If you’re making a sandwich, go for whole grain bread.
  • Dinner: Casseroles and stews can benefit from the addition of beans and other vegetables. Cooked whole grains come in a variety of flavors.

Path to Improved Health

The amount of fiber you need in your daily diet is determined by your age and gender. Men under the age of 50 should eat at least 38 grams of fiber every day. Men over the age of 50 should consume at least 30 grams of fiber every day.

Women under the age of 50 should eat at least 25 grams of fiber every day. Women over the age of 50 should consume at least 21 grams of fiber every day.

Conclusion

Fiber-rich meals are beneficial to your health. Consuming too much fiber too soon, on the other hand, might cause intestinal gas, bloating, and cramps. Increase your fiber intake gradually over the course of a few weeks. 

Drink plenty of water as well. Fiber is most effective when it absorbs water and produces a soft, thick stool.

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