How to Add High-Fiber Foods to Your Diet
In today’s low carb world, most adults think getting enough high-fiber foods is kind of old-school nutrition. But the truth is getting enough fiber every day can have substantial health benefits. Not sure how much fiber you should have each day? You might be surprised to find out that the recommended amount of fiber for adult women up to age 50 is 25 grams. Men of the same age should have about 38 grams. After age 50 the recommended amount drops to 21 and 30 grams respectfully. Today, on average, American adults only eat 10-15 grams of fiber per day.
Health Benefits of High-Fiber Foods
So, what are the benefits of getting enough high-fiber foods? Here are just a few:
- Improved Heart Health: People who ate a diet rich in fiber had a 40 percent (yes, 40!) lower risk of heart disease.
- Weight Management: If you have trouble keeping at a healthy weight, fiber could become your new best friend. Because it leaves you feeling full longer, fiber can help you fend off cravings.
- Increased Longevity: A recent study showed that people who were getting lots of fiber (around 14 grams per 1,000 calories) had a 22 percent decreased chance of dying of any cause!
- Better Digestion: It’s no secret that fiber can help your body’s plumbing work better. Fiber-rich foods help digested food pass through your body as it should.
- Improved Colon Health: Fiber can prevent hemorrhoids and reduces your risk of diverticulitis, inflamed polyps in your intestines, by 40 percent.
- Manageable Blood Sugar: With fiber, your body is able to slow how it breaks down carbs and absorbs sugar, making it easier to keep your blood sugar stable and healthy.
Clearly, eating plenty of high-fiber foods is a key to healthy living. Fiber makes you feel full longer making it easier to lose weight. If you decide you need to add more fiber to your diet, make sure you do it gradually to avoid digestive discomfort and add more water to your diet as you increase your fiber intake.
20+ High-Fiber Foods to Add to Your Daily Diet
Not sure where to start. Healthline.com lists the following high-fiber foods for your consideration:
- Pears (medium size) - 5.5 grams
- Strawberries (1 cup) - 3 grams
- Avocado (1 cup) - 10 grams
- Apples (medium size) - 4.4 grams
- Raspberries (1 cup) - 8 grams
- Carrots (1 cup) - 3.6 grams
- Beets (1 cup) - 3.8 grams
- Broccoli (1 cup) - 2.4 grams
- Artichoke (1 artichoke) 10.3 grams
- Brussels Sprouts (1 cup) - 4 grams
- Lentils (1 cup) - 15.6 grams
- Kidney Beans (1 cup) - 11.3 grams
- Split Peas (1 cup) - 16.3 grams
- Chickpeas (1 cup) - 12.5 grams
- Quinoa (1 cup) - 5.2 grams
- Oats (1 cup) - 16.5 grams
- Popcorn (1 cup) - 1.2 grams
- Almonds (1 ounce) – 3. 4 grams
- Chia Seeds (1 ounce) - 10.6 grams
- Sweet Potatoes (medium size without skin) - 3.8 grams
- Dark Chocolate (1 ounce) - 3.1 grams
Creative Snacks High-Fiber Foods
Looking for an easy way to add healthy fiber-fiber foods to your diet? Creative Snacks offers a variety of better for you snack options perfect for your on-the-go lifestyle.
Perhaps we can pull in a list of our highest-fiber products