The Institutes of Medicine recommends that we consume 14 grams of fiber for every 1,000 calories of food they eat each day. So, your fiber consumption will depending on your calorie intake. For example, a person who consumes around 1,500 calories should be taking in about 21 grams of fiber. But most in the medical profession suggest a minimum of 25 grams per day.
It’s easy to add a little extra fiber to your diet. Here are some simple ways to incorporate more fiber into your diet. Making these little choices will surely transform your body to better health.
- Add raspberries, chia seeds and flaxseeds to your oats, shakes, smoothies, yogurt, etc.
- Snack on apples or vegetables, even dip them in peanut butter.
- Spread avocado on your sandwich or slice it and add to your salad.
- Toss some almonds and seeds onto your salad.
- Add legumes (beans, peas, lentils) to your soup
- Instead of white rice, try brown rice, barley, and quinoa.
- Add chopped spinach or broccoli to your favorite soups or casserole recipes.
- Juice – with a good juice machine you can juice many fruits and vegetables including the outer layers to add more fiber.
Obviously the best way to get the recommended daily amount of fiber is through unprocessed foods such as fruit, vegetables and legumes. However, some will turn to supplements such as Metamucil, Benefiber, (etc.) to increase their daily fiber. Before you turn down this road or buy “fiber added” processed foods, try some of the naturally fiber-filled foods first. Supplements can work if absolutely necessary but they don’t provide the vitamins, minerals and other beneficial nutrients that high-fiber foods have.
Psyllium is a good supplement choice and comes in capsules or ground which can be added to your shakes, smoothies, etc.
Take 2-3 LifeKey capsules about 30 minutes before a meal to help you from overeating. It helps fill you up so you don’t overeat and it also helps move things along in the intestines.