Experts suggest trying to get 30 to 35 grams of fiber per day. Fruits, vegetables, and whole grains give you anywhere from 2–8 grams of fiber per serving. One cup of beans or legumes gives you 10-15 grams of fiber.
Fiber is found only in plant foods - fruits, vegetables, whole grains, nuts, seeds, beans, and legumes - certain types of beans and peas. Experts suggest trying to get 30 to 35 grams of fiber per day. Fruits, vegetables, and whole grains give you anywhere from 2-8 grams of fiber per serving. One cup of beans or legumes gives you 10-15 grams of fiber.
There are two main types of fiber: soluble - dissolves in water, and insoluble - doesn't dissolve in water:
There are many benefits to a fiber-rich diet:
It's easy to get fiber into your diet every day. Here are a few foods that can help give you a fiber boost:
There are many healthy ways you can get fiber into your daily diet without giving up some of your favorite foods. When shopping for grain items such as pasta or bread, be sure to look for products made from 100% whole grain flour.
Here are a few tips to bring some more fiber into your diet every day:
Josée Derrien, RD
Lauren Bethell is a nutritionist for Sensei and regular contributor and editor for Sensei Talks. She takes a no-nonsense approach to nutrition and wellness. As a fitness enthusiast and former dieter, she knows from experience if you want to see results, you have to do the work – this goes for all areas of your life. Lauren believes positive thinking, prevention, education and setting realistic goals are the keys to creating a happy, healthy body. She earned her BS in Dietetics from Michigan State University.
As the senior dietitian at Sensei, Josée creates quick and easy meals and keeps a light note on her blog where she loves to share her travels and new food experiences. For over 22 years she's been an "outside the box" dietitian. Formally trained, she has since studied a number of alternative approaches for total wellbeing. For her, it's all about the food; she won't put anyone on a diet she couldn't follow herself. Josée is a strong believer in quality of life and disease prevention. She admits to being the "Queen of the Beans"; with fiber, antioxidants, anti-inflammatory, colors and "foods closest to their natural state" being her key words. Her advice is clear and straight to the point for your better health and enjoyment.
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