Do you have stomach issues like bloating and indigestion? Adding fiber to your diet can help with gut health. Find out how to add fiber to your diet and which foods you can eat to help.
I’ve had guests to my site ask me how to add fiber to your diet. I actually tried it with my own diet and after getting my lab results back I saw reduced levels. Fiber in your diet is important to lower blood sugar and cholesterol levels, maintain bowel health, and can aid in healthy weight loss. You can also check out my article, 10 Foods You Should Eat Everyday, to get a glimpse of the top 10. I’m going to suggest a select few of my favorites here below.
4 Tips to Add Fiber to Your Diet
Eat Fruits and Veggies
There are certain fruits and veggies that provide more fiber than others. Eating more fruits and veggies can also help reduce your risk of diseases like diabetes and heart disease. Some of my favorites are:
- Avocado with 11 grams of fiber
- Peas with 9 grams of fiber
- Apple with skin 5 grams of fiber
- Banana with 4 grams of fiber
- Broccoli with 5 grams of fiber
- Raspberries with 8 grams of fiber
- Grapefruit with 6 grams of fiber
Eat Whole Grains
This is not the best option due to having lots of carbs. I recommend adding these to your diet at a minimum.
- Bran cereal with 20 grams of fiber
- Oats with 12 grams of fiber
- Brown rice with 8 grams of fiber
Take a Fiber Supplement
I think its best to get your fiber intake from your foods that you eat each day. If this is really a challenge for you then I recommend a healthy supplement. I really like the Rainbow brand of vitamins and supplements.
Eat Beans and Legumes
Beans and nuts are my favorite when increasing my fiber intake and I highly recommend a variety. Here are my favorite choices:
- Almonds with 4 grams of fiber
- Flax seeds with 7 grams of fiber
- Chia seeds with 10 grams of fiber
- Black beans with 15 grams of fiber
- Kidney beans with 13 grams of fiber
Symptoms of an Unhealthy Gut
- Food Allergies
- Skin Issues
- Poor Digestion
- Brain Fog
- Sugar Cravings
- Painful Fullness
- Excess Gas
Best Organic Fiber Supplement
There are many supplements on the market today. I’ve done some research and found a special supplement that can help add fiber to your diet and many other added health benefits. It’s called Gut Feeling and it’s a daily Prebiotic powder mix for healthy digestion.
The daily requirement of dietary fiber for adults is about 30 – 40 grams but only about 70% of adults consume that.
Be sure to drink lots of water when increasing your fiber intake
So you should have a good basic understanding of how to add fiber to your diet. In choosing a reference for learning more about how to improve your overall health, I suggest taking the Food Revolution masterclass here. And if you want the poster Top 10 Foods to Eat and Avoid for Longevity you can find it here.
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