5 ways to get more fiber in your diet
Eating more fiber has so many benefits. It is key in feeling less bloated as it helps with digestion. It will make you less hungry since it helps control blood sugar levels by slowing the absorption of blood sugars which will also help lower cholesterol. However, 95% of Americans don’t get enough fiber in their diet. Eating healthier could be as easy as eating more foods that contain fiber, but that may be more difficult than you may think. It is recommended for women to get 25 grams of fiber daily…that’s the equivalent of 13 cups of broccoli!
There are two types of fiber: soluble and insoluble fiber. Your body needs both. Insoluble fiber does not break down even during digestion. It does not absorb or dissolve in water. It passes through our digestive system in close to its original form.
But soluble fiber attracts water and turns into a gel that helps your digestive system to trap and remove waste that keeps you more regular and feel lighter. Good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots). But can you really eat all of those in one day? Probably not! So eating foods that are high in fiber regularly and taking a simple supplement may give you your best chance at hitting the mark. Here’s how I get 25+ grams of fiber one in day!
1. Sunrise, stir and sip! Start your day with a glass of water with Metamucil® which is the only leading fiber supplement brand that contains 100% natural psyllium husk—a great source of both soluble and insoluble fiber^. I find it’s an easy way to get you a great start on the day with more than 2 grams of fiber…then add it in your water at lunch and dinner too.
2. Bean me up! Add beans to any dish, salad, or soup. Think soybeans like edamame for a protein and fiber boost too! One cup of edamame contains over 10 grams of fiber. I can eat a cup of edamame on the way to work just nibbling bite by bite. I like the lightly salted ones the best!
3. Slide over salad…eat Quinoa. Quinoa is a great source of iron, magnesium and fiber. Eating one cup of quinoa will boost you 5 more grams of fiber. I love a quinoa bowl more than eating a salad. Add a pesto and chicken for a hearty lunch that you can make ahead of time.
4. Pop up snack! Sometime after lunch I am craving a little something. Popcorn is one of the best snack foods. One cup of popcorn gives you about a gram of fiber. But who eats just one cup of popcorn! I find myself noshing more than that… and getting 1-3 grams of fiber too.
5. Veg up! Vegetables and fruits (for that matter) are high in fiber. Think squash, green peas, artichokes and broccoli. Make sure throughout the day you’re eating 5-7 servings of vegetables and 3-5 serving of fruit. And while bananas, oranges, and strawberries have around 3-4 grams of fiber per serving, raspberries are highest with 8 grams per cup.
If you’re trying to eat healthier take the Metamucil 2-Week Challenge and try to get 25 grams of fiber daily for 2 weeks. Supplement with Metamucil every day. Metamucil works with your digestive system to help trap and remove the waste that weighs you down*. Try it for two weeks and begin to feel what lighter feels like**. Try it now!
^P&G calculation based in part on data reported by Nielsen through its ScanTrack Service for the Digestive Health category for the 52-week period ending 5/8/2019 for the total U.S. market, xAOC, according to the P&G custom product hierarchy. Copyright © 2018, The Nielsen Company
**Survey of 291 adults who self-reported that they felt lighter, more energetic and more comfortable after completing the Metamucil Two-Week Challenge.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to prevent, cure, or treat any disease.