MORE DIETARY FIBER
Dietary fiber is essential for digestion, to help regulate blood sugar and to help us eliminate waste. While soluble fiber forms a gel-like substance when mixed with water or liquid to slow digestion, insoluble fiber does not dissolve in water/liquid.
TABLE OF CONTENTS
How Much Fiber?
Ways to Add Fiber to Your Diet
Water Water Water
Stephen Curry
HOW MUCH FIBER?
Men over the age of 50 should aim for 30 grams daily, while men under the age of 50 should aim for 38 grams daily.
Women over the age of 50 should aim for 21 grams daily, while women under the age of 50 should aim for 25 grams daily.
WAYS TO ADD FIBER TO YOUR DIET
FRUIT
Eat 2-4 cups of fruits every day.
Choose fresh or frozen fruit instead of juice or canned fruit.
Eat the skin! The skin of the fruit contains most of the fiber.
Add fruit to cereals, salads and yogurt, or have it as a snack in between meals.
Eat 3 or more cups of vegetables every day.
VEGGIES
Eat 3 or more cups of vegetables every day.
Choose fresh vegetables instead of canned.
Frozen vegetables have fiber and keep for much longer than fresh vegetables. Have some in your freezer at all times.
Add lettuce, tomatoes and other vegetables to sandwiches.
Use vegetables in a stir-fry with brown rice or cut up fresh vegetables and enjoy them with humus.
GRAINS
Eat at least half of your grains as whole grains.
Choose cereals with 5 grams or more of fiber
Choose whole grain breads with 3 grams or more of fiber per serving. per slice. The first ingredient in breads and cereals should be ‘whole wheat,’ not ‘enriched wheat flour.’
Choose brown rice, wild rice, barley, or quinoa instead of white rice.
Add oat or wheat bran when baking muffins, cookies, pancakes, waffles or meatloaf.
Add wheat germ to yogurt or hot cereal.
BEANS. LEGUMES. NUTS. SEEDS.
Try other sources of fiber like beans, nuts and seeds. Beans can be a replacement for animal protein in recipes.
Beans can be a replacement for animal protein in recipes.
Add beans to rice, soups and stews.
Add nuts or seeds to breakfast cereal, yogurt, salads, and desserts.
Pack a small handful of nuts or add dried fruit to trail-mix for snack.
Edamame can be steamed, boiled, or eaten as a fiber-rich appetizer.
WATER. WATER. WATER.
DRINK UP!
Drink plenty water when increasing fiber intake.
Fiber absorbs water in the intestines, giving the stool a soft texture.
Without enough water, the fiber will cause constipation. This is the opposite of what it is supposed to do!
Aim for at least 8 glasses of water per day.