Only 5 percent of Americans get enough.
Here’s your budget-friendly fix to bulk up the fiber in your diet.
Okay, okay, so what’s the big deal?
Adequate fiber consumptioncan also reduce your risk for heart disease, diabetes and obesity.
So how can you get it?
Fiber can be found in fruit, veggies, nuts, beans, seeds and whole grains.
“Be sure to drink enough fluids.
Several affordable refrigerator andpantry staplescan help you reach that 25- or 38-gram mark.
Here are six that Harris-Pincus and Hyman always have on-hand.
They are also full of nutrients and vitamins our body needs, like iron, folate and magnesium.
“Beans are an amazing way to reach fiber goals because they’re so versatile.
If you’re using canned, just be sure to seek out alower-sodiumor no-salt-added version.
Rinsing them well can also decrease the salt content by up to 40 percent compared to traditional canned beans.
Oats
Fiber percup:8 grams
Your oat options have come a long way from mom’s additive-filled packets.
They make for great additions to baked goods like oatmeal cookies and bars,” Harris-Pincus says.
If you’re seeking a fast fiber fix in the morning, try this affordable fiber-rich food inovernight oats.
“One cup of raspberries or blackberries has 8 grams of fiber.
Strawberries and blueberries are a little bit lower in fiber, but are still great choices.
These are very convenient as snacks and are helpful for satisfying a sweet tooth,” Hyman says.
“There are so manyhealthy and delicious pastaalternatives on the market.
And this isn’t just good as an ingredient in basic bran muffins.
“Fine wheat bran is surprisingly versatile.
I use it in place of breadcrumbs inhomemade meatballsand meatloaf,” Hyman says.
Or try it in our five-starfluffy oat bran pancakes.
Opting for a lower-sugar, higher-fiber alternative will help prevent an energy crash later in the day.
Enjoy it mixed into Greek yogurt (protein and fiber make for the most satisfying combo!)
or combine with dried fruit and nuts for a DIY trail mix.
If you are looking for more sweetness, try adding frozen or fresh fruit as well.
*All fiber estimates according to the United States Department of AgricultureFoodData Central
