We always hear that we should add more fiber to our diets, but what does it really do for us?
For starters, research shows it can slow the absorption of dietary fat which can help lower LDL (bad) cholesterol. It also slows the absorption of sugar, which may help control Type 2 diabetes. It helps with digestion and it fills you up, so you may not eat as much. But, studies have shown that most Americans consume only about half the daily recommended amount of 25 – 35 grams per day.
Here are some tips to help you easily add more fiber to your diet:
- Start your day right with a healthy dose of fiber. You can’t beat oatmeal, which has about four grams of fiber per one-cup serving.
- Choose foods which are made with whole grains. They contain more fiber than refined grains.
- Snack wisely by choosing fiber-filled foods. Munch on raw carrots or celery, or try popcorn (without salt or butter!).
- Try making a fiber-filled smoothie. Toss chunks of apple, banana, carrot or other fruits or vegetables into a blender with a little juice, low-fat yogurt or soy milk.
- In the mood for pasta? Make sure it’s fiber-fortified. Many pasta brands now have whole grain and high-fiber varieties.
- Don’t forget the beans. Add beans or lentils to soups and salads.
- Keep the skin on. When practical, eat fruit with the skin still on, and don’t peel vegetables.
- Bake it in. Add crushed bran cereal or flax or sesame seeds to cakes, casseroles, cookies, meatloaf and muffins.
- Read food labels carefully. Products that claim they are “good sources” of fiber should contain about three grams of fiber per serving.
- Consider a supplement. If you can’t get enough fiber from foods, talk to your doctor about a supplement.