Don’t Fear Fiber
I often tell my clients to increase their fiber consumption to 25 to 35 grams per day.
Fiber Promotes Gut Health and Weight Management
But many people hesitate to add it; afraid of unpleasant side effects such as bloating, cramping, or, ahem, gas.
7 Tips for Enjoying a Fiber-Rich Diet.
Below are a few tips to help you enjoy the benefits of a fiber-rich diet.
Don’t jump from 0 to 35 grams in one day. Build up to your goal gradually, adding about 5 grams every 1-3 days. Listen to your body: if you are experiencing discomfort, wait a day or two for it to pass, and then continue adding fiber-rich foods.
Swallowing air as you eat can increase bloating.
Help your digestive tract by allowing cooking to do some of the work.
Clean your beans
Soak dry beans overnight and throw away the water before cooking. Choosing canned? Rinse beans thoroughly before enjoying.
Drink plenty of water
Fluids including water are key to prevent constipation and its associated discomforts. Skip soda and other carbonated drinks. Bubbles are fun to drink, but are known culprits for bloating and gas symptoms.
Include insoluble fiber, too
Soluble fiber is great for your heart, but insoluble fiber keeps things moving. Most fiber-rich foods have a mix of both, but brown rice, whole wheat bread, fruit skins, green beans, and dark leafy vegetables are particularly rich in insoluble fibers.
Don’t give up
Most people are perfectly capable of digesting 25- 35 grams of fiber daily with no discomfort. It’s simply a matter of allowing your body time to adjust and learn to work efficiently on this healthful material.
A Few Fiber-Rich Foods
|Lentils||16 g per cup, cooked|
|Black beans||15 g per cup, cooked|
|Chick peas||12 g per cup, cooked|
|Avocados||9 g per ½|
|Blackberries||8 g per cup|
|Raspberries||8 g per cup|
|Pears||6 g per fruit|
|Broccoli||5 g per cup, cooked|
|Spinach||4 g per cup, cooked|
|Green beans||3.4 g per cup, cooked|
|Almonds||4 g per oz|
|Bran Cereal||10 g per ½ cup|
|Oatmeal||4 g per ½ cup, cooked|
Nutrition Intern for Sweet Life Wellness