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If you’re struggling with your fiber intake, put down the chalky Metamucil and step away from that questionable health bread that crumbles when you touch it.
You don’t need to make huge, drastic life changes in order to increase your fiber intake. A few simple switches in your daily life should have you upping your fiber intake, and feeling better than ever!
We all know that fiber helps keep you regular in the bathroom. This is because fiber softens your stool and reduces constipation. But fiber has a lot more benefits than just keeping your bowels moving.
The biggest benefit of increasing your fiber is that it decreases the rate that sugar is absorbed in your bloodstream. When you eat foods that are high in fiber, the sugar that you are eating with them is absorbed slower. This can help reduce a glucose spike in your blood, and ultimately help you feel full longer.
Fiber that is found in beans, flaxseed, oats and oat bran has been shown to lower blood cholesterol levels. The fiber helps lower the “bad” cholesterol in your bloodstream, which will potentially lead to a lower risk of high blood pressure and inflammation of the heart.
And finally, increasing your fiber intake can help you lose weight. Really! Foods that are higher in fiber tend to be more filling, so you eat less and you are more satisfied. Higher fiber foods also move through your intestines faster, so you get the ‘signal’ that your body is full earlier. This helps you stop accidentally overeating.
Before you start taking a supplement, take a look at the foods you are eating instead. Some simple switches can make a huge difference in your overall health.
If you eat a lot of white rice, consider switching to brown rice. It is higher in fiber and will keep you full longer. If the swap is hard for you (There is a texture difference for sure!) try going half-and-half until you adjust fully.
Supplement your diet with beans, a cheap and healthy form of fiber. Garbanzo beans, for example, have about 7 grams of fiber per half cup. You can turn that into hummus, add it onto your salad, or roast them in the oven for a quick crispy snack.
If garbanzo beans aren’t your thing, just add them in place of or in addition to meats! If you’re making tacos, toss a can of black beans in with your taco meat and a little extra seasoning. If you are making chili, double the amount of beans in it. These little steps make a big difference overall!
Oat bran is inoffensive and a great addition to up your fiber intake. Sprinkle it on salads, your cereal in the morning, or your afternoon yogurt snack. It doesn’t add much taste or texture but it is an easy way to up your fiber intake with almost zero effort.
Choose fruits for dessert over cake or cookies. Fresh fruits have a good amount of fiber but are still sweet enough to be considered dessert. Pair it with whip cream and you have a fast and easy way to increase your fiber and still feel like you are eating well.
If you can’t make the switch, add dried fruits to whatever you are baking or eating. Dried fruits have more fiber than their fresh counterparts – but have more calories, and are easy to sneak into any breads or cookies you might be baking.
Add them on top of cereals or yogurt for that extra fiber boost.
