Eat Your Way To Better Digestion
Why You Should Increase Your Fiber Intake
Most Americans consume around 10-15 grams of fiber each day. Unfortunately, this does not meet the 25 grams for women and 38 grams for men that is recommended by the Academy of Nutrition and Dietetics. You may be wondering what fiber even is. Fiber is a type of carbohydrate that is indigestible by the human body. There are two types of fiber, insoluble and soluble, each reaping their own benefits when consumed. Insoluble fiber draws water into your intestines. This makes stools bulkier and easier to pass. Soluble fiber slows the movement of food through your digestive tract, causing blood sugar to not rise as fast. Soluble fiber is also heart healthy! It aids in reducing “bad” cholesterol (LDL).
If you don’t think you are getting adequate amount of fiber in your diet, here are some tips to sneak some more in!
- Eat WHOLE fruits instead of getting juice. This will also keep you much fuller for longer.
- Try and replace your white or processed breads, cereals and pastas for whole grain products that are packed with fiber.
- Incorporate veggies into your snacks or meals. Do you usually have chips with your sandwich? Add some carrots or cucumbers on the side to go along with it!
- Once a week, try and replace your meat with beans, legumes or other plant-based foods like veggie burgers that are rich in both fiber and protein.
Some other foods high in fiber include avocados, oranges, bananas, lentils and apples. There are many delicious options that are packed with fiber and flavor. Focus on what you can add into your diet to increase your fiber intake and your digestion will thank you!