Although fiber is an essential nutrient in our diets, many Americans consume much less than what is recommended daily. The standard recommendation is about 14 grams for every 1,000 calories consumed. This means the average woman should consume about 25-28 grams daily, and the average man should consume about 28-34 grams daily. Dietary fiber is important for our health because it contributes to feelings of fullness and promotes a healthy weight, stabilizes blood sugar levels and cholesterol levels, and combats constipation.
Dietary fiber can be consumed from plenty of natural sources, such as fruits, vegetables, and nuts or seeds. It is also found in high concentrations in beans, lentils, and whole grains. Whole foods tend to have more fiber than processed foods. For example, a regular apple will contain more fiber than processed applesauce or apple juice. Including simple additions into your daily diet can help to reach recommended fiber levels, such as oatmeal at breakfast, fruits and vegetables at every meal, and opting for whole grain breads instead of refined flour options. Here is a list of some foods that are high in fiber and can be great additions to a daily diet:
1 cup fresh raspberries (8 grams of fiber)
½ cup cooked black beans (8 grams of fiber)
1 large pear with skin (7 grams of fiber)
½ cup mashed avocado (6 grams of fiber)
1-ounce almonds (3.5 grams of fiber)
3 cups air-popped popcorn (3 grams of fiber)
½ cup cooked quinoa (2.5 grams of fiber)
Consuming large amounts of fiber can cause digestive issues, so daily consumption should be increased slowly and paired with plenty of fluid intake. Fiber supplements can be convenient but should not be a first choice to reaching fiber levels. They do not contain other health benefits that whole foods with natural fiber possess, such as feelings of fullness to promote a healthy weight, vitamins and minerals, and phytochemicals.
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