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High Fiber Foods You Need in Your Life

By Sara Butler

How much fiber have you eaten today? If you're like most of America, probably not enough. According to the National Institutes of Health, the average American eats only about 15 grams of fiber per day but should be getting 25 grams or more. The point is, you probably need to up your fiber intake. Doing so isn't difficult if you know the right foods to add to your diet. Here are a few to consider!

Fiber: What Is it Good For?

Everyone should be a big fan of fiber. Why? Because fiber helps your body to digest the food you eat. There are two forms of fiber, insoluble and soluble, that have benefits to your health. Insoluble fiber helps to keep your digestive system healthy and moving right along while soluble fiber can help to lower your blood cholesterol levels.

How Much Fiber?

On average, a healthy adult should have between 25 and 30 grams of fiber per day. Those under the age of 20 only need about 14 to 25 grams of fiber per day.

Foods Rich in Fiber

Some sources of good fiber in the diet probably won't come as a surprise, such as bran and oatmeal. But there are many sources of fiber you may not realize that are already a part of the foods you enjoy -- you simply may need to enjoy them more often to get your daily dose of fiber.

To add fiber to your diet, consider adding a few of these foods into rotation:

  • Apples
  • Cauliflower
  • Berries
  • Turnips
  • Cabbage
  • Walnuts
  • Almonds
  • Peanuts
  • Whole wheat foods such as pasta and bread
  • Chickpeas
  • Peas
  • Beans
  • Rice bran
  • Barley

Don't Add Too Much Too Quickly

One caveat to eating more fiber daily is to start slow. If you know you're not eating enough foods high in fiber, then consider adding just a couple at a time. If you have too much fiber too quickly, then you can irritate your stomach and experience bloating, gas, or cramps. If you have health issues, then you may want to discuss adding fiber to your diet with your doctor first. And always make sure to drink a lot of water each day along with eating fiber to keep things moving right along.

If you want to add more fiber to your diet, talk to the chiropractors at The Joint Chiropractic for some tips to do it right.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mission Viejo, Calif.

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