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Good Choices for High-Fiber Snacks

By Sara Butler

Fiber. Chances are, you don't eat enough of it. The U.S. Department of Agriculture recommends that men get up to 38 grams of fiber per day while women should aim for 25 grams, but studies show that only about 5 percent of people actually reach that goal. Here's why you need more fiber in your diet and delicious snacks that can help you to accomplish it.

Why Fiber Is Important

Fiber is essential to your health. In fact, it helps to keep you fuller for longer after you eat and helps you to maintain a healthy weight. If you have trouble with your blood sugar, fiber can also help you to keep your blood sugar stable as it also helps to aid in proper digestion. Balance out your fiber intake with proper hydration and you'll have your digestive system firing on all cylinders for your health.

Ideas to Get More Fiber

There are several foods that don't taste like cardboard that can help you to get the fiber you need each day. Some of the best sources include:

  • Oatmeal - Oatmeal and oats have many health benefits, including about four grams of fiber per half-cup. Eating oats each day can help to improve your heart health, help with weight maintenance, and also balance your blood sugar.
  • Hummus - Made of chickpeas, hummus is a snack that is full of fiber and plant-based protein. It also has a healthy dose of potassium, folate, magnesium, and calcium. Use it as a substitute for mayonnaise on your sandwich or as a dip for fresh vegetables when you're feeling snacky.
  • Raspberries - You don't have to get fancy in order to find foods that supply you with lots of fiber. Raspberries provide 8 grams of fiber per cup and also vitamins and antioxidants that help you stay healthy.
  • Popcorn - Popcorn, as long as it's not drenched in movie theater butter and salt, is actually quite good for you. It's a whole grain snack that provides you with fiber that helps your body to stay healthy. Air-pop it or lightly oil a pan to pop it in and throw your favorite herbs and spices on top instead of salt for some added flavor.
  • Nuts - Nuts are full of fiber. You simply must be careful to have the correct portion of nuts, because they're full of fat, too. Use them as a garnish for yogurt or oatmeal to provide you with the fiber but not all the fat.

Fiber is essential to your health and wellness, so make sure you do what you can to get enough each day.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Sterling, Va.

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