If you’re looking for ways to improve your health, adding more fiber to your diet is a great place to start. Dietary fiber is an important part of a healthy diet. It helps to regulate digestion, prevent constipation, and lower cholesterol levels. Fiber is also beneficial for heart health, as it helps to reduce the risk of cardiovascular disease. Additionally, fiber promotes satiety and can help with weight management. There are two types of fiber: soluble and insoluble. Both types are important for good health. Soluble fiber dissolves in water and forms a gel-like substance in the intestine. This type of fiber is found in oats, legumes, and fruits. Insoluble fiber does not dissolve in water and helps to add bulk to stool. This type of fiber is found in whole grains and vegetables. Most foods contain a mix of both soluble and insoluble fiber. How much fiber you need depends on your age and gender. The average adult needs between 20-35 grams of dietary fiber per day. Including more high-fiber foods in your diet is a simple way to improve your overall health.
The current American Dietary Guidelines however recommend the following (for adults over 50 stick with the lower end):
- 31-34 grams per day for men
- 22-28 grams per day for women
Best Foods to Eat for More Fiber
1. Peas
Peas are a good starting point because they can be added to salads, soups, or as a side dish. You want to stick more to frozen peas as they will have more of their original nutritional content than canned.
2. Potatoes
Whether you boil ’em, mash ’em, or stick ’em in a stew, potatoes are loaded with fiber and other nutrients. For the most nutritional value, be sure to include the skins as that is where a lot of the nutrients are. Also, make sure you stick to healthier cooking by baking or roasting rather than frying.
3. Sweet Potatoes
For some people, potatoes have too many carbs which are why sweet potatoes are also a great option. It doesn’t matter which one you eat, as both contain similar nutrients and should be cooked the same way. If you prefer sweet potatoes for the taste, then pick them over regular potatoes.
4. Corn
Corn is an easy vegetable to add for some extra fiber to your diet. Stick to fresh or frozen corn as much as you can for more benefit as canned will lose some of the potency and add unneccesary preservatives. You can go with corn on the cob or use the kernels as a side or on a salad.
5. Parsnips
Personally, I’m not a fan of parsnips but they are loaded with fiber. Stick to roasted or mashed parsnips instead of other cooking methods.
6. Brussel Sprouts
Brussel sprouts are one of those vegetables that many people grew up eating. Like other cruciferous vegetables, Brussel sprouts are high in fiber and vitamins. Don’t like Brussel sprouts? Then go for another cruciferous vegetable like broccoli or cauliflower.
7. Artichokes
Artichokes are one food item that must be prepared right for me to eat them, but many people love them. That’s good because artichokes are very high in fiber content, and as far as vegetables go they are pretty high in protein content as well. While I’m a bit pickier when it comes to artichokes, they are quite versatile in that they can be used in salads, blended into dips, or eaten as an appetizer. Bacon-wrapped Artichokes anyone?
