\n<\/p>\n
Fiber<\/a> is the latest wellness trend to get a rebranding\u2014transforming a necessary dietary cornerstone into something fun and sexy. \u201cFiber\u00a0can help reduce energy intake, lower blood glucose, prevent certain cancers, promote gut health, and improve cardiovascular health,\u201d says Dr. Qianzhi Jiang, pediatric and family dietitian at\u00a0The Nutrition Changer.<\/a> \u201cMost people don\u2019t consistently meet their daily fiber needs,\u201d adds registered dietitian nutritionist Valerie Agyeman.<\/a><\/p>\n The US Food and Drug Administration suggests that an active, healthy adult aim for 28 grams of dietary fiber a day<\/a>\u2014but studies have found almost all American adults are deficient (and some, even 95% under<\/a> the daily allotment).<\/p>\n The skin of most fruits and vegetables is actually higher in fiber than the fruit flesh, says Dr. Lisa Ganjhu<\/a>, a gastroenterologist at NYU Langone. \u201cRather than peeling and throwing out the peels, eat your fruits whole,\u201d she says (adding that you should use common sense here\u2014fruits like avocados, bananas, ect shouldn\u2019t be eaten with the skin on). According to WebMD, eating the apple with the skin on adds 2 grams of fiber<\/a> to the serving.<\/p>\n Split peas, lentils, black beans, and more\u2014the world is your oyster when it comes to beans and legumes<\/a>. \u201cTossing them into salads, soups, or even pasta is one of the simplest upgrades because they\u2019re naturally packed with fiber and instantly make a meal more satisfying and filling,\u201d Agyeman says.<\/p>\n Both Dr. Ganjhu and Agyeman love this cheat: Add a spoonful of chia seeds (10 grams in an ounce), flax seeds (8 grams per ounce), or unshelled hemp seeds (9 grams per ounce) to whatever\u2019s for breakfast, lunch, and dinner. \u201cThis quietly bumps up fiber and helps meals feel a little more balanced and sustaining,\u201d says Agyeman. If you\u2019re feeling lost, Zoe\u2019s Daily30<\/a> is an easy place to start. The crunchy topper combines 30 plant-based ingredients, and one scoop has 5 grams of fiber.<\/p>\n \u201cFruits and vegetables are nutrient-dense, but also delicious and sweet,\u201d says Dr. Jiang. Topping off your final course\u2014whether it\u2019s ice cream, pie, a crumble, or more\u2014with something fresh can up the fiber of the dish without skimping on flavor. Some ideas include raspberries<\/a> (8 grams per cup), a pear (5.5 grams in a medium pear), or an apple with the skin on (4.5 grams in a medium apple). \u201cThey also add a variety of vitamins and minerals to the dish, along with fiber.\u201d<\/p>\n Drop the granola bar. Dr. Jiang suggests reaching for a snack like \u201cpopcorn, nuts, seeds, roasted chickpeas, or other beans\u201d when you\u2019re feeling hungry. \u201cThey are crunchy and savory, which is satisfying while making it easier to get fiber into your diet.\u201d For example, three cups of air-popped popcorn have around 3.5 grams of fiber.<\/p>\n When it comes to starchy foods like potatoes, pasta, certain legumes, and rice, Ganjhu suggests the cook and cool method. \u201cThis method creates resistant starches<\/a>, which improve blood sugar control, enhance satiety, increase insulin sensitivity, reduce cholesterol, and improve colon health.\u201d<\/p>\n<\/div>\nEat the skin of fruits and veggies<\/h2>\n
Top off with beans or lentils<\/h2>\n
Reach for seeds and nuts<\/h2>\n
Add a plant to your dessert<\/h2>\n
Choose high-fiber snacks<\/h2>\n
Cook and cool certain foods<\/h2>\n