Achieving the daily recommended fiber intake can seem like an overwhelming and daunting task. 30g is a lot of food to eat in a day, but the good news is that with a few smart eating strategies, you can reach your goal without drastically changing your diet.
In this article, we’ll look at why getting enough dietary fiber is important, which foods are high in soluble and insoluble fiber, and give you tips on how to increase your daily intake. Read on to better understand the importance of respecting your daily fiber intake!
30 g per day of fibre: isn’t that too much?
30g of fiber a day may seem like a lot, but it’s actually recommended for optimal health. The average adult needs 25-35g of fiber per day and some experts suggest even more than that. Eating a diet high in fiber may help lower cholesterol levels, maintain regularity and digestive health, and reduce the risk of certain diseases like type 2 diabetes, heart disease and certain types of cancer.
Fiber is found in many foods like whole grains, fruits and vegetables, nuts and seeds, legumes and beans. It’s important to add a variety of these foods to your diet throughout the day to ensure you’re getting the proper amounts needed for optimal health benefits.
In addition, there are many dietary supplements if you do not reach 30 g through your diet alone. While it may seem like a lot at first glance, consuming 30g of fiber a day isn’t just doable with the right nutrition plan – it’s beneficial!
Important advice to consider in order to meet your recommended daily fiber intake.
I distribute 5 fruits and vegetables over the day.
One of the most important tips for reaching the recommended 30g of fiber per day is to include a wide variety of fruits and vegetables in your daily diet. Eating five or more servings of fruits and vegetables a day will help you get the amount of fiber needed for good health.
You can do this by including half a cup of cooked beans, peas, or lentils with lunch or dinner, and adding up to a cup of diced fresh fruit to your breakfast each morning.
I vary my daily menu.
Whole grains are another great source of dietary fiber that should be part of your daily diet. Breads, pastas, breakfast cereals, crackers and other whole grain products are all excellent sources of dietary fiber.
Look for labels that list “whole grains” as the first ingredient, and try to include one to two servings of these foods each day.
I bet on varieties of nuts and seeds.
Along with fruits and vegetables, nuts are an easy way to add extra fiber to your daily routine. A handful of almonds or walnuts can provide about 3g of fiber. Plus, they make a great snack, both nutritious and delicious!
The seeds are also a tasty, high-fiber snack option; sunflower seeds contain about 5 g per ounce and pumpkin seeds about 5 g per quarter-cup serving.
I add oats when the occasion arises.
Adding other fibrous foods, such as oat bran cereal with milk or yogurt to breakfast, can also help you reach your daily fiber goal. Rolled oats are another great choice since they contain both soluble and insoluble fiber – about 4g per ¼ cup serving – or about 17% to meet your daily goal!
I treat myself to two healthy snacks every day.
High-fiber snacks like popcorn, fruit (especially apples), carrots with hummus dip, whole-wheat crackers with peanut butter, and cream cheese-coated celery slices are good options. all great options if you need something quick between meals during the day. But don’t forget to keep track so you know how much you’ve consumed in total!
I go all out with a complementary natural dose.
Finally, consider supplementing your fiber intake if needed with natural forms like psyllium husk powder or ground flax seeds. Both of these products offer many nutritional benefits that are not limited to providing dietary fiber: psyllium powders can help maintain normal cholesterol levels; ground flaxseeds contain omega-3 fatty acids that have been shown to benefit heart health.