Getting to Know Your Fiber Intake
By Stephen R. Farris
If you're like me, you don't get enough fiber in your daily diet. Lack of fiber in your diet can cause greater risk of developing diverticulitis.
On the other hand, you can overdo it. Too much fiber can lead to gas, bloating, stomach cramps, and/or diarrhea. If you are starting a diet high in fiber, it's best to do so a little at a time so that you allow your digestive system to become accustomed to the increase in fiber.
So what are the best ways to add more fiber to your diet? Let's take a look.
Fruits and Veggies
According to the USDA Dietary Guidelines, Americans should add more fruits and veggies to their diet in order to get more fiber. They suggest eating at least three servings of vegetables and two servings of fruit each day.
What Kind of Fruits and Veggies?
The kinds of fruits and veggies that have high fiber content range from pears, strawberries, raspberries, apples, avocados, bananas to green leafy vegetables such as carrots, beets, broccoli, Brussels sprouts, spinach and kale to name a few. There are many others, but you may need to do a little research.
Don't Forget the Nuts
Certain nuts are plentiful in fiber. Some of those include almonds, walnuts, pistachios, and seeds such as pumpkin, chia and sunflower.
Rice and Beans
Rice and beans are high in fiber as well. However, you might want to replace white rice with whole grain brown rice and wild rice.
Read the Labels
When purchasing packaged food products such as nuts, lentils and rice, read the labels to find out how much daily fiber you'll benefit from. According to research, you should find products that contain at least 5 grams or more per serving.
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