She Strengthens

Boost Your Health with a High-Fiber Diet

Most adults don’t consume enough fiber, with an average intake of only 10 to 15 grams per day. However, the recommended daily amount for optimal health is over 25 grams. Fiber, also known as “roughage,” plays a crucial role in maintaining healthy bowels, regulating cholesterol and blood sugar levels, and preventing diseases.

The Problem: Processed Foods

Our love affair with processed foods is a significant contributor to the lack of fiber in our diets. These foods are often stripped of their natural fiber content, leading to a deficiency in essential nutrients. To increase your fiber intake, focus on whole, unprocessed foods like vegetables, legumes, fruits, and whole grains.

Fiber-Rich Legumes

1. Split Peas: With 16.3 grams of fiber per cup, split peas are a quiet superstar legume. Enjoy them as a side dish or add them to soups and stews for an extra nutritional boost.
2. Lentils: These kitchen all-stars are rich in fiber (15.6 grams per cup) and can be cooked quickly without pre-soaking. Try them in soups, salads, or as a base for veggie burgers.
3. Black Beans: With 15 grams of fiber per cup, black beans are a nutritious addition to any meal. Enjoy them in soups, stews, or as a side dish.
4. Lima Beans: Don’t be fooled by their reputation – lima beans can be delicious when cooked with bacon! They contain 13.2 grams of fiber per cup.

High-Fiber Vegetables

1. Artichokes: These spiky vegetables may look intimidating, but they’re packed with fiber (10.3 grams per cup). Try them steamed or roasted with a squeeze of lemon.
2. Peas: Fresh or frozen, peas are a simple way to add fiber (8.8 grams per cup) to your meals. Enjoy them as a side dish or add them to stir-fries.
3. Broccoli: This cruciferous vegetable provides 5.1 grams of fiber per cup and is rich in vitamins A and C. Steam it, roast it, or blend it into a delicious soup.
4. Brussels Sprouts: These tiny veggies have earned a reputation as a superfood, with 4.1 grams of fiber per cup. Roast them with olive oil and salt for a tasty side dish.

High-Fiber Fruits

1. Raspberries: Enjoy these sweet berries as a snack or dessert, knowing they contain 8 grams of fiber per cup.
2. Blackberries: With 7.6 grams of fiber per cup, blackberries are a nutritious addition to oatmeal, yogurt, or salads.
3. Avocados: Yes, avocados are a fruit! They contain 6.7 grams of fiber per half avocado and make a delicious addition to smoothies, salads, or toast.
4. Pears: Poach them in wine or enjoy them raw, pears provide 4.6 grams of fiber per cup.

High-Fiber Grains

1. Bran Flakes: Start your day with a bowl of bran flakes, containing 7 grams of fiber per cup.
2. Whole-Wheat Pasta: Swap out regular pasta for whole-wheat, which contains 6.3 grams of fiber per cooked cup.
3. Pearled Barley: Enjoy barley in soups, stews, or as a side dish, knowing it contains 6 grams of fiber per cup.
4. Oatmeal: This comforting breakfast staple contains 4 grams of fiber per cup. Try adding carrots or nuts for extra nutrition.

Sneaky Ways to Add Fiber

• Add flaxseed meal to oats, smoothies, or baked goods for an extra 3.8 grams of fiber per tablespoon.
• Mix chia seeds into your favorite recipes for a whopping 5.5 grams of fiber per tablespoon.
• Sneak spinach and carrots into your meals by grating or slicing them thinly.
• Use a food processor to purée cooked veggies and add them to sauces, stews, or as a substitute for rice.

Remember, increasing your fiber intake takes time and patience. Start with small changes and work your way up to reap the benefits of a high-fiber diet.