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Wellness Wednesday: 10 Easy Ways to Increase Your Daily Fiber Intake

As we continue to discuss fiber this week, as our nutrient of focus, I wanted to pass on a few tips to help you boost your daily fiber intake. Remember: 25 grams per day for women and 35 – 40 grams per day for men.

  1. Make sure your carbs come from whole food sources– ALL plant-based whole foods contain fiber, including:
    • fruits,
    • vegetables,
    • starches-sweet potatoes, rice, quinoa, squash
    • beans
    • legumes
  2. Have a salad BEFORE your main meal-This will help you fill up with some fiber-rich, nutrient dense foods, before your main calories.
  3. Choose whole grains over refined food-If you do choose a processed form of carbohydrate, make sure it’s made from 100% whole grains.
  4. Include chia seeds in your diet – whether you make pudding, or add them to your smoothie, chia seeds are high in fiber and an easy way to boost fiber intake.
  5. Ditch juice in favor of the whole fruit – Fruit juice is devoid of fiber, and much higher in calories. Choose fruit instead, which is high in fiber and a great way to satisfy your sweet tooth.
  6. Eat avocados– Whether you make guacamole, make avocado brownies, or throw them in a smoothie, find creative ways to add these healthy fruits into your diet
  7. Eat nuts or seeds – Small amounts, about 1 ounce or 1/4 cup is a great snack, high in fiber and healthy fat.
  8. Eat legumes– These tiny little things are jam packed with fiber. Make a big pot of bean soup or vegan chili.
  9. Eat berries– raspberries have 8 grams of fiber per cup. What better way to get your fiber?!
  10. Read your labels – If you choose to purchase processed foods, read the label and look for foods with at least 5 grams of fiber per serving. Many foods now have functional fiber added.

High Fiber Swaps.png

Source: https://authoritynutrition.com/16-ways-to-eat-more-fiber/

About Tamara Hoerner (797 Articles)
I am a student at Hawthorn University working toward a MS degree in Holistic Nutrition. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.”

9 Comments on Wellness Wednesday: 10 Easy Ways to Increase Your Daily Fiber Intake

  1. Thank you, very good tips 😉

    Liked by 1 person

  2. awesome….I find it hard including Fibre in my food at time even veggies (and I so love them)….I have a weakness actually…I want to keep fit and in shape as much as possible, but each tme I go visit a relative for days…It all stops and find it hard controlling myself an keeping up with my routine, …..would like some tips and help please..

    Liked by 1 person

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