Getting More Fiber Made Easy

The start of a new year is a great time to think about how you want to improve during the year ahead. That’s why we all make lists of things we want to do!

Unfortunately, many New Year’s resolutions aren’t realistic and wind up lasting a mere two to three weeks.

But here’s a resolution that’s easy to stick to and can also make a big difference in your overall health and wellness: eat more fiber.

Fiber can play an important role in reaching your health and wellness goals in 2019! It’s probably best known for its ability to help keep your digestive system moving, but there are other benefits as well – such as helping to promote a feeling of fullness that helps in reaching weight loss goals.

Even with fiber’s well-known health benefits, nine out of 10 Americans aren’t getting enough in their daily diet, according to the National Health and Nutrition Examination Survey (NHANES) 2015-2016.

Many people experience tummy trouble when they ate too much fiber and it overwhelmed their digestive system.

With a simple strategy of introducing fiber slowly, you can receive all the health benefits without any of the discomfort.

The 2015-2020 Dietary Guidelines for Americans recommend that women get 25 grams and men get 38 grams of fiber every day–but most people on average only consume 15 grams!

Here are some ways you can slowly build up your fiber intake, instead of jumping to 25-38 grams on day one!

1. Only increase your fiber intake by three to five grams each day. That way, you give your body time to adjust.

2. Mix in high-fiber foods with your regular diet. As you’re ramping up your fiber intake, start by adding fiber to foods you already eat. It could be as simple as adding a high-fiber cereal to a yogurt parfait or adding nuts and berries to your salad!

3. Drink more water. Insoluble fiber doesn’t dissolve in water, so make sure you drink plenty of fluids to help carry the fiber through your body. Aim for 32 oz per day.

4. Find a great-tasting fiber you love. Instead of viewing fiber as a chore, just find a high-fiber option you can look forward to eating. The easiest place to start is with your morning cereal– (Fiber One or Honey Nut Chex).

Beyond cereal, eat whole fruits and vegetables (leave the skin on apples and potatoes!). Beans and legumes are another excellent source of fiber. For easy snacks, popcorn is another fiber-rich option with four grams of fiber in just three cups of popcorn.

Fiber is so often over-looked, and has a bad rap for being bland. I hope you can use these tips TODAY and get your metabolism flowing right along with your amazing 2019 vibes! Xx

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