5 Ways (and Why) to Eat More Fiber

5 Ways (and Why) to Eat More Fiber

Fiber is a type of carbohydrate that the human body can’t digest, yet it has many uses, namely preventing blood sugar spikes and adding bulk to stools.

High-fiber foods can also be very filling, all while having fewer calories. And because high-fiber foods take longer to digest, your body burns more calories while you’re at rest. 

The FDA recommends about 28 grams of fiber per day for adults. Below, we asked our experts at Bethel Family Medicine to share a few ways you can introduce more fiber to your diet. 

1. Add berries to your breakfast 

Berries don’t just taste good with yogurt and oatmeal. They’re a powerhouse of antioxidants and fiber. 

Approximately 3.5-ounces of blueberries contains about 2.4 grams of fiber and 57 calories, and it’s low in sugar. Raspberries, another excellent option, contain about 7 grams of fiber for 3.5 ounces. 

2. Switch to whole grains 

If you love bread and pastries, there’s a way to make your guilty pleasure less guilty: opt for whole grain alternatives, as these spike blood sugar less than their refined counterparts. 

About 3.5 ounces of whole grain bread contains 7 grams of fiber. 

3. Opt for whole fruits instead of juices 

Whole fruits contain a lot of fiber. However, fruit juices can be quite sugary. Some can even contain more sugar than regular soda. 

In the absence of fiber to act as a buffer for the high sugar content, your blood glucose levels may go up significantly after you consume fruit juice. 

4. Add beans to your diet 

Almost all types of beans are high in fiber, specifically insoluble fiber. Insoluble fiber is filling and can help you prevent constipation. About 3.5 ounces of beans can have anywhere between 8 and 10 grams of fiber, depending on the type of bean. 

5. Give fiber supplements a try 

If you find it challenging to add more vegetables and fruits to your diet and you suffer from constipation, fiber supplements may help. If you also suffer from bloating and gas, opt for non-fermentable fiber, as fermentable fiber may worsen gas. 

Learn more about making healthy choices and preventing digestive problems 

If you have problems with your digestion or blood sugar levels and are in need of guidance, contact us to schedule an appointment. Our experts at Bethel Family Medicine provide nutrition counseling to patients who want to stay healthier for longer by adhering to a healthy diet. 

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