21 Foods to Boost Your Fiber Intake

October 16, 2014 0 Comments

21 Foods to Boost Your Fiber Intake

The FDA daily recommended amount of fiber is 25-30g however, most adults only eat half that!

Many people have heard that fiber is an essential part of his or her diet, but fail to understand what it is, how it benefits the body, and which foods are proper sources.

Benefits of Fiber

There are two types of fiber; soluble and insoluble. Both are the indigestible portion of plant foods. Now you are probably thinking, “Indigestible?How can that be good for me?”

But,counter-intuitively, that’s the answer! Soluble fiber dissolves into a gel-like substance helping to slow down your digestion and makes you feel full for a longer period of time.

This great property aids in blood sugar control and weight loss management!  Insoluble fiber adds structure to your stool, aiding it through the digestive tract for healthy elimination.

Through quickening the elimination process, high fiber content may decrease the risk of hemorrhoids and even remove fungus and yeast from your body, preventing the excretion through your skin which may result in acne and rashes.

Other benefits of a high fiber diet include the lowering LDL cholesterol and easing of irritable bowel syndrome symptoms. This link will provide even more health benefits!

How to boost your intake

Finding great sources of fiber is simple, here are a few recommendations:

Green Leafy Vegetables (3-6g per cup)

  • Kale
  • Spinach
  • Broccoli
  • Broccoli rabe
  • Brussel sprouts

Beans and legumes (12-16g per cup)

  • Black Beans
  • Pinto Beans
  • Lentils
  • Garbanzo Beans
  • Split Peas

Nuts and seeds (3-8g per ounce)

  • Almonds
  • Chia seeds
  • Pistachios
  • Sesame Seeds
  • Flaxseed

Fruits & Berries (3-10g per cup)

  • Strawberries
  • Blueberries
  • Raspberries
  • Pears
  • Apples
  • Avocado

Not only are these great sources of fiber, but each category is dense in other essential nutrients!

Whole grains, emphasis on thewhole, can be a great source of fiber, however, you need to make sure it is processed the least amount possible.

If you believe you are among the masses that don’t meet the daily recommended amount of fiber, challenge yourself to include one more high fiber food source per day or even help yourself to any variety of Amrita bars. Each is loaded with 4g of fiber! You won’t regret it and your body will thank you.

Here is a recipe to get you started or sign up for our very own recipe book!

Please spread the news of dietary fiber by sharing!