Fiber: 3 simple ways to get more in your diet

photo of foods like nuts, vegetables, beans and etc rich in fiber
Eat more fiber.

If your doctor didn't say to eat more fiber at your last checkup, he or she should have. 97 % of Americans don't get the recommended daily amount of dietary fiber they need to stay healthy.

But what is fiber, and why is it good for you?

Dietary fiber is a plant-based carbohydrate. You find it in fruits, vegetables, beans, nuts, seeds and whole grains.

Our bodies have a difficult time digesting fiber. This is actually a good thing - as fiber passes through the body undigested, it does a lot of good along the way!

Fiber has many proven health benefits.

Studies show it helps improve many health related things such as:
  • Heart health
  • Lower cholesterol
  • Control blood sugar
  • Decrease the risk of stroke
  • Help you feel fuller longer
  • Prevent constipation
  • Boost digestive health 
  • Boost your immune system.

The Food and Drug Administration recommends we consume about 28 grams of fiber each day. 

That is a lot of food. 

Here are three ways to include more fiber in your diet.

Eat whole grains for extra fiber

Whole grains like whole wheat, oatmeal, brown rice, and quinoa are excellent sources. There are many ways to add whole grains to your favorite meals. 

Start your day with whole grain cereal to boost your fiber intake at breakfast. Bulk up your baking by substituting whole-grain flour for your recipe's white flour.

Check your food label for fiber content

The FDA has approved seven ingredients for use as fiber supplements. Manufacturers add these to food to boost the amount of dietary fiber they contain. 

One of those ingredients is cellulose gel or microcrystalline cellulose. 

Cellulose gel made from cellulose, an essential component of fruits, vegetables, and trees. In fact, it is the most abundant organic compound on Earth!

Cellulose gel offers the same great health benefits as the dietary fiber found in foods. Often used in foods such as yogurt, cereal bars, and protein shakes.

Add nuts and seeds

Nuts and seeds are a great way to add more fiber to your diet and improve heart health.

Better yet, nuts and seeds make for a satisfying on-the-go snack! 

Add a small handful of nuts to your morning smoothie. Mix in nuts to your homemade trail mix. Top off your soup or salad with a handful of seeds to add extra fiber and healthy fats to your everyday diet.

To learn more about cellulose gel and other healthful food ingredients, visit;



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