How to Include More Fiber Into Your Diet

As you age, it’s only natural to put more emphasis on your diet to ensure you live a long, happy, and healthy life. One crucial element of a balanced diet that often gets overlooked is fiber. While many people focus heavily on consuming enough protein and cutting sugars, fiber is just as essential for your overall well-being. Between providing better digestion and fostering a healthy gut microbiome, consuming the right amount of fiber comes with so many benefits. However, you'd be surprised to know that some people really struggle to fit enough of it into their diets. If your diet lacks a lot of fiber, or maybe you just need slightly more to hit your target, you've come to the right place. In this article, we're going to show you the right way to include more fiber in your diet without putting yourself under too much pressure.

What Is Fiber?

Unlike most carbohydrates, fiber is an indigestible carbohydrate that can't be broken down into sugar molecules; it moves through the digestive system undigested. Fiber acts as a regulator for your hunger and blood sugar levels, so it's essential you get enough of it as a human being. There are two main types of fiber you should be familiar with: soluble and insoluble fiber. The key difference between the two is how they interact with water. Soluble fiber dissolves in water, forming a gel-like substance that helps slow digestion, whereas insoluble fiber doesn't dissolve in water. Examples of soluble fiber include citrus fruits, apples, peas, and oats, while insoluble fiber can be found in foods like beans, nuts, cauliflower, and potatoes.

How Much Fiber Should an Adult Get Per Day?

The recommended daily fiber intake for adults varies by gender. While it's generally advised that all adults aim for between 28 and 34 grams of fiber each day, men are encouraged to consume a higher amount than women. Specifically, adult males should target 34 grams per day, while adult females should strive for at least 28 grams.

Ways to Get More Fiber in Your Diet

Add Vegetables to All Your Meals

Vegetables are a fantastic source of fiber and can be easily incorporated into your meals, no matter what you’re preparing. If you cook up a few of your favorites to have alongside your breakfast and dinner, you can easily add some nutrition to your dishes. Consider quick options that only take a few minutes to make with minimum preparation, like mushrooms, onions, broccoli, and green beans.

Eat More Popcorn

You're probably thinking, 'Popcorn, seriously?' but this snack we've all grown up eating actually has high levels of fiber, around 4 grams per ounce, to be precise. Ideally, you'll want to look for types of popcorn that are free of butter and low in salt to avoid adding any unhealthy elements to your servings. It's simple to find affordable microwavable packets that only require popping into the microwave for 90 seconds; then, you have a delicious snack ready to enjoy!

Carry Some Fruit With You Wherever You Go

Fruits are easy to take around with you wherever you go; whether it's an apple, orange, bear, or banana, it's only a matter of wrapping it up in a tissue, and then you can take it out to eat when you're hungry. If you really want to go the extra mile, you could pack a little box of raspberries with you. Raspberries are particularly known for their high fiber levels, around 8 grams per cup.

Have Oats for Your Breakfast Every Morning

Speak to any gastro, and they'll tell you that if there's one thing to get things moving in the morning, it's going to be a nice warm bowl of oats. They have around 7.5 grams of fiber per cup, so you're getting a hefty serving in to kick off your day. Since oats have so much fiber in them, they make it easy to meet a significant portion of your daily fiber intake. For example, if a cup of oats weighs 81 grams and you enjoy just over one cup for breakfast, you’ll be consuming more than half of your recommended fiber amount for the day; it's like a little cheat code.

Always Have a Bag of Nuts to Hand

Nuts are always a handy healthy snack to have whenever you need a nibble; they're also incredibly rich in fiber, so at least your snacking will be healthy rather than munching on a big bar of chocolate. Not only do they have a lot of fiber, but they're also packed with great nutrients and vitamins that will contribute to your diet. Chestnuts, almonds, and hazelnuts all have really high levels of fiber, so consider adding a bag of them to your snack drawer at work. But remember, go easy on the nuts because they do tend to be quite fatty.

Never Remove the Skins From Your Fruits and Vegetables

Did you know that the skins of fruits and vegetables can account for up to half of their fiber content? By peeling them, you’re missing out on a significant portion of the fiber that you're meant to be eating them for. The skin may not always look appealing on certain fruits and veggies, so it’s crucial to give them a proper wash before eating them. They can carry pesticides, and it can be challenging to remove all the dirt they have on them from the growing phase; potatoes are a prime example of this.

Start Getting More Fiber Into Your Diet Today With the Help of This Guide

Getting more fiber into your diet is easier than you think; you just need to know the right foods to eat and convenient ways to squeeze them into your daily routine.

Without consuming the appropriate levels of fiber, you're exposing yourself to a number of preventable health conditions like irritable bowel syndrome and diverticulitis. However, with this guide we've made, you'll be able to get enough fiber into your day without overdoing it.