Fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier.
The average person isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of soluble and insoluble high-fiber foods in your diet, you will experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and other metabolic issues.
What should your daily fiber intake be?
A person should consume 28 grams of fiber per day if they’re following a 2,000-calorie diet, according to the FDA. The minimum recommended amount of fiber is 25g/day for women and 38g/day for men.
Unfortunately most of us are nowhere near those numbers. Despite the recommended amounts an average American man eats only 19 grams of fiber a day and with women the number is even lower- 15 grams a day.
Increase your fiber intake easily
Start incorporating more whole plants into your everyday diet, these are the high-fiber foods we need! Plants have a variety of beneficial nutrients that can improve your health long-term when enjoyed more often. Animal food products, refined foods and oils don’t have any fiber. The types of food that have the most fiber are: fruit, vegetables, legumes, whole grains, nuts and seeds.
Now, let’s get to the detailed high-fiber food list! We’ll start with vegetables, then fruit, legumes, whole grains and finally nuts and seeds. The foods are sorted from higher to lower fiber content within every category. Make sure to put the fiber-rich foods you love on your shopping list for the week!
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How to start?
Especially remember to increase the amount of fiber you eat gradually. Basically a drastic change in a short amount of time can put you through a lot of misery! We’re talking cramps, diarrhea – things you don’t really want. Make these changes one day at a time, so your gut and the bacteria inside of it have the time to adjust. If you’re interested in the topic of your health make sure to check out this article as well.
I hope you learned something new and good luck!
