Fiber
You know they're good for you, we all know we need them, but how do you get them besides chomping down on fiber-enriched snack bars and cereals? No thanks! Fortunately, you can skip those fiber bars at the supermarket because there are many healthier (and tastier) alternatives you can incorporate into your diet to easily meet your daily fiber quota. And no, you don't have to eat beans with every meal...in case you were worried that was the only way. We present you with five delicious ways to add more fiber to your diet.
Why exactly are fiber so important?
The reasons are numerous, but to name just a few: fiber can help with weight loss, plays an important role in gut health, keeps digestion regular, and can lower blood sugar.
The ugly truth? Most of us fall far short of the recommended 25 grams per day (38 for men). In fact, on average, we only consume about 15-17 grams per day, largely due to the consumption of highly processed American standard foods that have been stripped of their natural fibers.
Here are a few completely natural and delicious foods you should favor to meet your fiber needs - without beans, bran, or supplements!
7 Plant-based Foods for More Fiber in Your Diet
#1 Pears
Pears are juicy and delicious and especially easy to come by this time of year - they are nature's "fast food". A medium-sized pear contains 5.5 grams, so choose any variety.
#2 Oats
This whole grain cereal is at the top of the recommended foods list because it is a true nutrient powerhouse. Its high fiber content is one of its best benefits. Enjoy a delicious, cozy bowl for breakfast or as a snack and get a satisfying 16.5 grams per cup (opt for old-fashioned, rolled oats that are less processed than instant or quick-cooking oats).
#3 Popcorn
That's right, popcorn may not be the healthiest food, and
the butter-soaked movie theater version certainly isn't, but properly prepared,
popcorn can be a fiber-rich, filling snack. Just make sure you snack on the kind
that isn't drenched in butter, artificial flavors, or salt. One cup of
air-popped popcorn contains 1.2 grams of fiber, and since a serving consists of
several cups, the fiber quickly adds up.
#4 Chia Seeds
These minuscule black seeds are a favorite of the natural foods scene, and for good reason! Chia seeds not only contain high amounts of protein, calcium, and magnesium, but also a remarkable 10.6 grams of fiber per ounce. Incorporate them into your smoothies, shakes, or add one or two tablespoons to your yogurt.
#5 Brussels Sprouts
A delicious autumn favorite: roast Brussels sprouts and savor 4 grams of fiber per cup, in addition to the numerous vitamins and antioxidants they provide.
#6 Avocado
As if you needed another excuse to indulge in guacamole or spoon out an avocado (go ahead!), it boasts an impressive 10 grams of fiber per cup (though be mindful of your intake, as it is high in fat despite its health benefits).
#7 Beets
You have likely heard of at least one health benefit of beets, but add their high fiber content to the list of reasons to eat them, whether in salads, roasted, or on their own. One cup provides 3.8 grams of fiber and a host of other detoxifying and health-promoting effects.
Get Your Fiber from Plants
By focusing on whole foods and filling your plate with fruits, vegetables, nuts, and seeds that come straight from the earth, rather than processed snacks and meals, you automatically increase your fiber consumption.
Whether you follow a paleo, plant-based, or other dietary
regimen, it is easy and delicious to consume plenty of fiber each day, which in
turn helps keep your body functioning smoothly and feeling its best.
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