4 Easy Ways to Boost Fiber

When it comes to a healthier lifestyle, fiber is often recommended. That’s because fibrous foods can help keep your gut healthy and your appetite well-controlled.

When carbohydrate foods include fiber, it helps your foods become digested slowly and steadily.  This, in turn, keeps your blood sugars under control which allows for better energy levels throughout the day – and who doesn’t want that?

Keep reading to learn how to easily add more fiber to your overall balanced diet.

 

Fiber 101

It’s important to note that fiber comes from carbohydrates.  So if a food doesn’t contain carbohydrates, like, say, ground turkey, then it will not contain any fiber.  

Daily, the USDA recommends consuming 25 grams of fiber for women and 38 grams of fiber for men.

There are two different types of fiber: soluble and insoluble.  

Soluble fiber is probably best known for its cholesterol-lowering properties.  Once consumed, it forms a gel in your stomach and may help to reduce total and LDL cholesterol.

Insoluble fiber is needed to add bulk to your stool.  It helps with regularity and promotes healthy digestion patterns.

A combination of both is helpful in a balanced diet.

4 Foods to Easily Increase Your Fiber Intake

1. Green Peas

Green peas make an easy side dish to any meal.  Plus, they are loved by all ages – and if you’re a parent like me, kid-friendly food is a total win.  But don’t limit this vegetable to only a side dish, as it works well tossed into soups, pastas, casseroles, and salads.

In 2/3 cup of green peas, there are 4 grams of fiber.

How to Buy: You can find green peas fresh, frozen, or canned.  Be sure to check the labels and opt for no salt added for the healthiest choice or low in sodium for a better option.

Recipe Inspiration: 

One-Pot Spaghetti With Ricotta and Peas

Minty Pea Soup

2. Black Beans

Beans, in general, tend to be high in fiber and free of saturated fat, making them the ideal swap for a heart-healthy eating plan. One of our favorites is the black bean, which is very versatile. It works in recipes like soups and salads as well as dips like hummus and salsas.

In a standard ½ cup serving, there are 5 grams of fiber

How to Buy: Black beans come in dried or canned varieties.  While dried beans take a little more cook time, if you need a more budget-conscious choice, this is the one to use.

Recipe Inspiration:

Sweet Potato and Black Bean Tacos

Black Beans and Rice

3. Farro

Chicken, broccoli, and rice are a classic pairing for a healthy meal idea.  But there are plenty of other whole grains to choose from besides rice.  In fact, farro is a whole grain that packs more fiber than traditional rice per serving while still providing that nice mild flavor profile.

In ¼ cup of dried farro, there are 5 grams of fiber.

How to Buy: It comes dried and is usually located with the other grains.  Since it’s not as popular of a grain choice, there may only be one or two brands available.

Recipe Inspiration: 

White Bean and Farro Soup

4. Pear  

A portable, delicious fruit with the highest amount of fiber on our list.  The skin contains the majority of the fiber, so be sure to eat the whole fruit to get the most nutrients.  Pears can easily be weaved into recipes, like oatmeal or salads, to pack that perfect amount of sweetness.

In 1 medium pear, there are 6 grams of fiber.

How to Buy: USA Pears recommends to Check the Neck™ when judging ripeness.  If it gives to your pressure, it’s good to eat.  If it is firm, leave it at room temperature for it to ripen some more.

Recipe Inspiration:

 

Radicchio and Pear Salad

Skillet Pears with Oats And Hazelnuts

The Bottom Line

Focus on fruits, vegetables, plant-based proteins, and whole grains to increase your fiber intake.