Fun fact: Did you know the average American only eats 15 grams of fiber a day, and we’re supposed to be eating closer to 30 grams? While there are several foods you can incorporate into your diet to help reach your ideal wellness goals, adding fiber to your meals is one of the most beneficial dietary habits—specifically if you’re looking to slim down.
Registered Dietitian Nutritionist, Ayat Sleymann, shares, “Adding fiber-rich foods into your diet is a powerful solution to reducing body fat, not to mention a healthy and happy gut microbiome. If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water, so the more fiber you add to your diet, the more fluids you should drink.”
She further explains the benefits of incorporating roughage. “Fiber stays in the stomach longer than other foods, making you feel full and satisfied for much longer after a meal, which ultimately leads to less unnecessary grazing throughout the day. It also helps to regulate your blood sugar levels by preventing insulin spikes that leave you feeling drained and craving less nutritious foods.”
Whether you’re on a mission to tone your midsection or simply add more healthy choices into your everyday nutrition, fiber is a win-win. Below, Ayat graciously provided a quick list of seven ideas for getting your fiber intake up.
Easy ways to add more fiber into your current diet:
1. Include at least one serving of whole grain in every meal.
2. Choose whole-grain bread.
3. Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.
4. Add kidney beans, garbanzos, or other bean varieties to your salads.
5. Eat at least five servings of fruits and vegetables each day (eat the peel whenever possible).
6. Add berries to your smoothies or cereals.
7. Add 1-2 tablespoons of chia seeds to your salads and smoothies.
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