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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. 

Did you know that your local chiropractor does more than make adjustments to correct your spine? If you're feeling pain in your feet, ankles, legs, hips and lower back region, or if you have questions about nutrition and exercise, a licensed doctor of chiropractic medicine, such as the ones found at The Joint Chiropractic can help give you relief and answer any questions about your health. With their hands-on, gentle, all-natural, noninvasive, and non-addictive treatment, you'll wonder why you didn't get pain relief help sooner.

No appointment is necessary and walk-ins are always welcome to come in and ask to speak with any of the chiropractors on staff. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Sugar Hill, Ga.

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