If someone asks you how much money you earn per day – or what you should earn – do you know the answer? You probably know that fiber is important to your health, but if you want a lot of Americans, you're probably not good enough. In my work with clients, I have found that many people do not know what foods contain fiber. Others have a narrow understanding of the fiber pathways they have taken over the years by claiming to sell food. These customers often choose highly processed and low-fat foods that encourage fiber content on their packaging. So, what are the threads we really need, and what is the best way to get this fiber into our diet?
How much and why?
Most people associate fiber with improved digestion and "regular digestion," but it can also give some fa & # 39; s health benefits. It can improve your immune system, increase your metabolism, and improve your nutritional status, and improve your body's insulin sensitivity by reducing carbohydrate digestion.
For these fa & # 39; s, most nutritionists will recommend 25-35 grams of fiber daily for most adults. However, it is often estimated that Americans earn less than this target, eating 15 grams or less. If you are following your diet at myPlan, you can see your average weight a day just by putting your diet. You can also evaluate your fiber with this simple guide which is usually rich in fiber content at each different diet:
- 1/2 cup vegetables, 1-3 grams
- 1 slave fruita gramsan tree: 1-5 grams (leather included for most & # 39; ya & # 39; fruits)
- 1 oz nuts & seeds: 1-4 grams
- 1/2 cup Legumes: 3-8 grams
How-to tips for more fiber
Now that you know why you need fiber and how much you can shoot, do a & # 39; try these tips to help increase your daily calorie intake.
Drinking beer. Half a cup of coffee can give you almost a third of your daily diet! Add a couple times a week to your diet to help improve your fiber intake. Make it & # 39; ll include black beans in the morning eggs or chicken stock overnight, add hummus to your dietary salad, or use it as a pickle for a vegetarian snack.
Join the & # 39; s California Association. Broccoli, carrots and cauliflower are some of the fiber-rich vegetables. Buy them frozen, and add them to your diet or homemade soup. Instead, buy fresh, and eat them as a snack. Spices, asparagus and tomatoes are rich in fiber and can be added to a variety of recipes to help supplement your daily diet.
Eat the Wall. Fiber is concentrated in the skins of apples, potatoes and pears. Get the perfect fa # & # 39; t by eating the whole meal.
Flax it. We talked about fa & # 39; flaxseed consumption as a way to go supplement with a healthy diet, but 1 tablespoon can give you 3 grams of fiber too! Sprinkle a tablespoon or two daily in your shake protein or on your salad and other foods.
Skip the Escape route. The food industry makes it easy to choose foods that are tight about the fiber content in their serving, but – trust me – the health benefits of processed foods exceeds the maximum fiber they are used to. provide health. Not to mention, these food products use artificial fiber (e.g. inulin) that can cause major digestive issues. If you want to make cereal, stick to the grapefruit extract from a variety of grocery stores, mix it with eggplant in the morning, or add to protein.
Slowlyauki carefully. You may be tempted to increase the & # 39; fiber intake for pleasure and fatigue, but it is best not to rush. If you are far from the recommended dietary fiber, do not rush your diet too fast! Increasing your fiber intake in a short period of time can cause digestive problems. Make sure to improve your fiber slowly over time, and drink as much water (at least 64 a day) as you drink.
Help. If you follow a carbohydrate diet, it may reduce your diet. If you are going to get infected with the virus and have difficulty getting enough of the vegetables & # 39; s a tree to earn the best dollar of gram, la & # 39; more and more. But a word of caution: most of the carpets and bars on the market are made from low-fiber sources that often cause digestion. Many Life Members want to use our fiber packs, which they tout are effective for them and are soft on their skin.
Eat the right kind of carbs
To help you eliminate those high-fat and sick foods that strengthen the fiber content in their diet, aim to eat healthy and fiber-rich foods such as:
Chia seeds: 2 Tablespoons of Chia Seeds: 120 calories, 10g of carbs, 10g of fiber
Not only is this superfood a wonderful source of fiber, it is also packed with other nutrients, including fat, some vitamins, too & # 39; s preserves and antioxidants. This & # 39; s nutritional profile supports energy, digestion and can be a real food addiction.
If you have never used chia seeds before, try adding them to your morning protein shake, a smoothie bowl or top of your favorite salad. My favorite way to consume them is as a pudding or overnight-oatmeal breakfast: ¼ cups of seeds to 1 cup coconut milk and 1 tsp of vanilla extract. Let it sit overnight in the fridge (the seeds will gelatinize and turn into a favorite-pudding) and enjoy in the morning by topping it off with some fresh berries.
Grain goods Steel-Steel Coal —– Cut Cut-Off Steel Cut ats
When it comes to oats or oatmeal, most people try to make oats quicker or fatter than before. A regular breakfast in the United States & # 39; ar, many oatmeal instantly loaded with sugar and artificial sweeteners. If cereal is your plant, I will refer you to using iron-fried cereal, as an option for breakfast or in addition to shaking your protein or protein shake. The smoky Atsuda (also called Irish or Scotch oats and actually have less fats) are a tasty snack, and are high in fiber. Because of this, the glycemic index or effect for blood sugar is lower while keeping your body longer and keeping your body fat.
Iron-based ots take a bit longer to get ready (remember they are less processed), but they are easier to use in the morning-after-morning makeup and in-house for breakfast. They have a lot of soul-absorbing properties so they fill you up quickly, usually allowing you to consume less than usual. I like on top of mine with some & # 39; ya & # 39; sliced fresh cinnamon and adding some almond or vanilla extract.
Sweet Potatoes: 1 medium Potato Potato (3.9 oz): 100 calories, 27g of carbs, 4g of fiber
Aside from being high in fiber, sweet potatoes they are rich in many vitamins and ma & # 39; n and provide excellent levels of beta-carotene (antioxidant), vitamin C and potassium. They are generally healthier than regular potatoes because of their low glycemic index and low levels of fiber and Vitamin A. These nutrients can help support blood sugar and help reduce the damage to gas and the risk of cancer.
There are many ways to prepare sweet potatoes – you can bake, bake, peanut and even stop them. Most of my customers eat them with a little butter, but you can add in spices such as nutmeg, ginger or cumin to help improve their profile. Serve the sweet potato with omelet and breakfast or other protein and vegetables at meal time or eat it with some cinnamon and butter in dessert.
Black beans: 1/2 cup canned low-sodium black beans: 109 calories, 20g carbs, 8g fiber
Beans are very high in fiber as one of them provides about one-third of the daily fiber requirements with a lot of vitamins and ma's & # 39; s, magnesium, protein and disease-causing diseases.
Their nutritional profile is related to helping them prevent inflammation, certain cancers and diabetes and improve digestion. Not only are they very affordable and convenient, but their fiber properties make them a great source of energy while keeping you perfect for a long time.
Because baking beans can take a long time, most people choose the right / canned option. Go for organic or in your low-sodium BPA option and try & # 39; t add it to your morning eggs, side by side with chicken breast at your favorite meal or recipe.
Quinoa: Quinoa cooked coffee: 111 calories, 20g of carbs, 3g of fiber
Often made because of its protein content (it contains nine of the essential amino acids), quinoa is also gluten-free, a major source of fire and is often described as a superfood. It can be effective for the prevention of the disease, due to its antioxidant and nutritional information, including high levels of magnesium.
On its own, quinoa can taste a variety & # 39; to describe. But if you add spices correctly, it can make a delicious meal at dinner or can be used (like chia or peanut butter) as an oatmeal as a morning option. I like to add butter, cream and cinnamon to mine. But you can easily & # 39; t eat it as a base to your salad, roasted peppers or fry.
Spaghetti squash: 1 cup of cooked squash: 40 calories, 10g of carbs, 2.2g of fiber
Spaghetti squash is a favorite in my home. It is one of those recommendations that is often offered on pasta dishes (to cut carbs, but increase nutritional value), however, if you have never prepared this vegetable, then you may doubt it. Spaghetti squash are part of the winter squash family that are all sources of B-vitamins, Vitamin C, folic acid, fiber and potassium. Spaghetti squash has lower calories and carbohydrates than any winter squash and is 35 grams lower in carbohydrate compared to 1 cup pasta noodles.
There are many ways to cook spaghetti squash, including baking, boiling, microwaving (cut in half, first) or carefully-cooked. Once soft, just take a fork to the internal meat and like magic, it comes out like spaghetti. Serve with some home-cooked tomatoes and beef or turkey and you’ve got a healthy snack.
Pumpkin: 1 cup mashed pumpkin: 49 calories, 12g of carb, 3g of fiber
Not only does one cup of pumpkin provide a one-day value for vitamin A requirements, it is also packed with other nutrients, including fiber, Vitamin C, potassium and manganese – all of which help the body fight the infection and protect your cells from the effects of alcohol poisoning. . These essential nutrients enhance the immune system, reduce inflammation and possibly regulate blood sugar.
Pumpkin can be cooked and baked in the oven and served on a salad or with some vegetables at dinner. You can also puree the pumpkin and add it to your shake / smoothies or your favorite soup or chili recipe. If you do not want to prepare real squash, buy pumpkin canned (% 100 pumpkin) to add to shake your favorite protein. Look at us Pumpkin Thai curry sauce as well!
If you have specific questions related to fiber, email the team of registered dietitians and they will not be happy to assist you.
– Anika Christ, registered dietitian and Weight Loss of Digital Programming & Events
This article is not designed for treatment or prevention of disease, as an alternative to medication, or on behalf of a physician. The usefulness of the suggestions in this and other contexts lies in the choice and risk of the reader.