How To Add More Fiber To Every Meal Of The Day

January 12, 2020 by Gwendolyn Harris

Getting enough fiber in your day is important for optimal health and digestion. The ADA recommends 20 to 35 grams of fiber every day, so make fiber a must-have ingredient in your daily routine. High fiber meal choices can taste surprisingly good, and can easily enjoyed at home, at the office, or on the go.

They may also lower your cholesterol, control blood sugar and aid in weight loss by making you feel full faster and longer, according to MayoClinic.com.

The Benefits of a High-Fiber Diet

A high-fiber diet has many benefits, which include:

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.

Helps clean you out. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

Lowers blood cholesterol levels and colon cancer. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.