{"id":82162,"date":"2019-10-21t13:39:46","date_gmt":"2019-10-21t17:39:46","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=82162"},"modified":"2022-05-12t06:08:54","modified_gmt":"2022-05-12t10:08:54","slug":"14-ways-to-incorporate-high-fiber-foods","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/14-ways-to-incorporate-high-fiber-foods\/","title":{"rendered":"14 ways to incorporate high fiber foods"},"content":{"rendered":"

nutrients and high fiber foods are\u00a0missing from the diets of many americans.<\/p>\n

one of the benefits of increased fiber consumption is its ability to aid in digestive health and relieve constipation.<\/p>\n

yet another benefit of fiber is its prebiotic properties that help promote healthy gut bacteria.<\/p>\n

it\u2019s recommended by the institute of medicine<\/a> that men eat 38 grams of fiber per day and women eat 25 grams of fiber per day, yet most americans only get 16 grams of fiber per day.<\/p>\n

the following are 14 ways to incorporate fiber into your daily diet.<\/p>\n

fruit – high fiber food and sweet snack<\/span><\/h2>\n

everyone gets a craving for a sweet treat now and again, but swapping a bag of candy for a piece of fruit can be extremely beneficial.<\/p>\n

in addition to providing your body with essential vitamins, a simple apple or pear also adds fiber to its nutritional value.<\/p>\n

according to the usda food composition databases, a simple apple has 4.4 grams of fiber<\/a> and a pear 6 grams of fiber<\/a>. but, remember to leave the skin on your apples, pears and all fruits with edible skin for added fiber.<\/p>\n

so, if you fill a craving for something sweet with a piece of either of these fruits twice a day, you\u2019re up to 8.8 grams of fiber at the very least.<\/p>\n

you can use the clinically-proven app noom<\/strong><\/a><\/a>\u00a0to track your fruit and vegetable intake to see just how much fiber you\u2019ve added to your diet.<\/strong><\/span><\/p>\n

all in all:<\/b> fruit is a convenient high-fiber food to incorporate into a daily american diet.<\/p>\n

chia seeds – small, but high fiber food packed with nutrients<\/span><\/h2>\n

among the ranks of superfoods are chia seeds<\/a>.<\/p>\n

in addition to providing your body with valuable proteins and omega-3 fatty acids, chia seeds also clock in at 10 grams of fiber for each ounce of these bad boys!<\/p>\n

95% of this fiber in chia seeds comes from insoluble fiber, a type of fiber linked with digestive tract motion, and digestive tract health.<\/p>\n

if you can\u2019t find chia seeds at the local supermarket, don\u2019t fret! other forms of seeds, such as flax or hemp, also tend to carry similar nutritional benefits upon consumption.<\/p>\n

why not allow noom<\/strong><\/a><\/a>\u00a0to help you track the new foods you\u2019re adding to boost your fiber intake? it\u2019s a simple process and the food database is managed by nutritionists.<\/strong><\/span><\/p>\n

all in all: <\/b>insoluble fiber is found in high quantities in chia seeds and can help with digestive health.<\/p>\n

high fiber foods and vegetables instead of that smoothie<\/span><\/h2>\n

a common sentiment from those who drink vegetable smoothies on a day to day basis is that it’s easier to get those five servings down.<\/p>\n

while this may be true, when consuming vegetables in liquid form you are missing out in the fiber present in unblended vegetables.<\/p>\n

in fact, most of the time smoothies and other vegetable juices tend to contain a moderate amount of carbohydrates.<\/p>\n

all in all: <\/b>switching a daily smoothie for a few servings of vegetables can allow you to significantly increase your fiber intake while still getting your essential nutrients.<\/p>\n

adding high fiber foods – check the nutrition\u00a0label<\/span><\/h2>\n

it\u2019s no secret that something that eating something that comes in a box is, objectively, less healthy than eating something that comes from the earth.<\/p>\n

however, some processed foods can boost your fiber intake, so take a look at the nutrition facts label to find them next time you\u2019re at the store!<\/p>\n

common foods like yogurt and cereals are sometimes fortified with extra fiber.<\/p>\n

companies do this by taking fiber from natural sources and adding it to their processed foods, usually in the form of inulin or polydextrose.<\/p>\n

if the label on food reads anywhere between 2.5 or 5 grams, that food is a good source of fiber. if the label reads somewhere over 5 grams of fiber, that food is an excellent source of fiber, buy more of it!<\/p>\n

all in all:<\/b> some processed foods have fiber added to them, if you look at the nutrition facts label you can find out how much fiber your favorite packaged foods contain.<\/p>\n

more nuts and seeds – high fiber food goodness<\/span><\/h2>\n

nuts are an incredibly convenient way to add more fiber to your diet.<\/p>\n

just one ounce of pistachios delivers 3 grams of fiber<\/a>, 6 grams of protein, and 25% your daily value for vitamin b-6.<\/p>\n

now, the fiber count may not seem too impressive when stacked up against the foods previously mentioned, nuts shine when it comes to portability and convenience.<\/p>\n

you can easily consume one ounce of nuts over the course of a day to supplementally increase your fiber intake.<\/p>\n

all in all<\/b>: nuts are nutritional powerhouses and can easily be incorporated into a diet through snacking.<\/p>\n

nuts are a fantastic source of fiber, but they\u2019re also higher in calories. when trying to lose weight, tracking your snack intake with an app like noom<\/strong><\/a><\/a>\u00a0will ensure you\u2019re not sabotaging your results.<\/strong><\/span><\/p>\n

an avocado\u00a0– healthy high fiber food<\/span><\/h2>\n

the avocado can be considered a superfood.<\/p>\n

just one avocado can deliver 24% of your daily vitamin c, 20% of your daily vitamin b-6, and ten grams of fiber to your body.<\/p>\n

in addition to all this, avocados contain monounsaturated fats, which are good for you.<\/p>\n

all in all: <\/b>avocados are a very rich vein for nutrients, healthy fats, and fiber. eating a single avocado can provide a large number of your daily fiber necessities.<\/p>\n

refined grains to whole grains for added fiber<\/span><\/h2>\n

whole grains are a massive departure from the processed nature of refined grains.<\/p>\n

when grains are refined, the outer husk is taken off and thrown away to preserve the grain for a longer period.<\/p>\n

this is troubling because the majority of the nutrition that you can get from grains comes from this husk.<\/p>\n

refined grains have almost no nutritional value, while whole grains are packed with vitamins and fiber.<\/p>\n

for a very simple way to increase your daily fiber intake, buy the whole grain versions of commonly found grains such as millet, quinoa, wheat, rice, amaranth, barley, and even buckwheat.<\/p>\n

all in all:\u00a0<\/b>\u201cmost recently, the peer-reviewed journal\u00a0food and nutrition sciences\u00a0published the findings of an adult cluster data analysis, which showcases that people who ate grain foods have\u00a0better overall diet quality, greater intakes of nutrients of concern, and lower average body weight than those who don\u2019t eat grains.\u201d states\u00a0sylvia klinger<\/a>, dba, ms, rd.<\/p>\n

nutritionists like sylvia work with noom<\/strong><\/a><\/a> to ensure all foods in the tracking database have current nutritional information and that new foods are added often.<\/strong><\/span><\/p>\n

popcorn – the high fiber treat<\/span><\/h2>\n

when you think about foods that are good for your health, popcorn most likely does not come to mind.<\/p>\n

however, just plain popcorn contains 1 g of fiber per cup. popcorn is, in fact, a whole grain.<\/p>\n

popcorn is best prepared air-popped when consumed for health purposes.<\/p>\n

all in all: <\/b>popcorn is an excellent snack food that contains 1 g of fiber per cup.<\/p>\n

more vegetables – more high fiber\u00a0<\/span><\/h2>\n

vegetables, high fiber foods,\u00a0have a wealth a health benefits.<\/p>\n

when it comes to vegetables, non-starchy ones tend to contain the largest concentration of nutrients, the most fiber, and are the healthier ones.<\/p>\n

eating vegetables before anything else on your plate has been linked to eating more in your overall diet.<\/p>\n

the idea behind this is that eating a lower-calorie food, in this case, veggies, before foods that contain a higher concentration of calories it is easier to eat more without feeling full.<\/p>\n

all in all:<\/b> non-starchy vegetables are the most beneficial when it comes to nutrients and fiber content, especially when consumed as an appetizer.<\/p>\n

real food\u00a0with high fiber<\/span><\/h2>\n

fiber is a carbohydrate.<\/p>\n

unlike most carbs, fiber does not break down into sugar and stays intact through the digestive system which aids in its health.<\/p>\n

in addition to the digestive benefits, fiber also helps regulate blood sugar levels by helping you feel full after a meal.<\/p>\n

carbs found in \u201creal\u201d foods, such as fruits, vegetables, or whole grains, commonly come with their fair share of fiber.<\/p>\n

high-fiber foods are all around us, but how much are you actually getting when reducing your portion sizes to lose weight? track your fiber intake with an app like noom<\/strong><\/a><\/a> to ensure you\u2019re getting the most out of your new diet.<\/strong><\/span><\/p>\n

berries – sweet, tasty, high in fiber<\/span><\/h2>\n

seeded berries can be extremely helpful in helping you get more fiber in your diet.<\/p>\n

a cup of strawberries clocks in at 2.9 grams of fiber, while a cup of blackberries and raspberries both contain 8 grams of fiber.<\/p>\n

berries, like most fruits, can be easy to snack on and go great with cereals, yogurts, and salads.<\/p>\n

all in all: <\/b>berries have a very high-fiber content and eating them as a daily snack can easily bolster your daily fiber intake.<\/p>\n

looking for high fiber foods – eat legumes<\/span><\/h2>\n

the consumption of legumes such as beans or lentils can be a very valuable addition to a modern-day western diet.<\/p>\n

in addition to being a fantastic source of protein and essential nutrients, they also contain a significant amount of fiber.<\/p>\n

just one cup of boiled lentils can provide you with 16 grams of your fiber<\/a> needs for the day.<\/p>\n

all in all:<\/b> legumes, a nutritional powerhouse, increase fiber and promotes overall health and wellness.<\/p>\n

apple skins – high in fiber<\/span><\/h2>\n

a common practice when eating fruits such as apples or pears, is to remove the skin from the fruit.<\/p>\n

much like what happens with removing the husks of grains, this practice often robs you of half of the fruit\u2019s fiber and many nutrients.<\/p>\n

if you skin a pear, for example, you\u2019ll miss out on a significant portion of its 6 grams of fiber that it has in it\u2019s peeled form.<\/p>\n

an apple unpeeled contains 4.4 grams of fiber, while an apple peeled only contains 2.1 grams of fiber.<\/p>\n

all in all:<\/b> consuming fruit is an excellent way to get more fiber in your diet while peeling the skin off of these fruits is an excellent way to miss out on nearly half their fiber content.<\/p>\n

did you know if you log food with an app like noom<\/strong><\/a><\/a>, you can choose whether or not you left the skin on your apple? get the most accurate nutritional information from nutritionists and professionals.<\/strong><\/span><\/p>\n\"14

incorporate high fiber food on a regular basis<\/span><\/h2>\n

the benefits of fiber consumption can be seen in their best light when you make consuming foods high in fiber a regular part of your everyday diet.<\/p>\n

high fiber foods and meals can look like:<\/p>\n