What are the best ways to get more fiber into your diet?

 

People who want to stay healthy know that fiber-rich foods are an important part of a balanced diet. These foods have been shown to potentially aid in weight management and weight loss, and are often good sources of a number of vitamins. Of course, some individuals may not know which foods are high in fiber and which aren't, and this population should take the time to learn how they can work more fiber into their
diet.

According to The Mayo Clinic, fiber is an important part of maintaining digestive health. Unlike other dietary components like fat or protein, insoluble fiber isn't digested by the body. Since this substance can move freely through the digestive tract, it may help normalize bowel movements.

Health Magazine has a list of the best sources of fiber, so people can learn what they should add to their diet to help boost their digestive health.

Corn – According to the news source, a single ear of corn, which is about a half cup of corn kernels, contains two grams of fiber. For people who aren't fans of corn on the cob, popcorn is also a great source of fiber, just be sure to choose the low-calorie varieties.

Avocado – Two tablespoons of creamy avocado has about two grams of fiber, and an entire fruit contains around 10 grams. Furthermore, this fruit is a good source of omega-3 fatty acids, a type of "good" fat that has been shown to potentially boost brain health.

Whole wheat pasta and bread – Ditching traditional pasta for whole wheat varieties is a small change that people can make to introduce more fiber into their diet. Similarly, whole wheat bread contains a lot of fiber. According to Health Magazine, white bread has been refined, and the outer coating of the grain has been removed. This outer coating is a good source of fiber, and whole wheat bread retains it, which is why it's the better choice over white bread.

Lentils – These legumes are a powerhouse of fiber. There are more than 15 grams of fiber per cup of lentils, and they are also a good source of protein, B vitamins and iron.

Nuts – Finally, Health Magazine suggested that people consume almonds, walnuts and peanuts to get more fiber into the diet. However, these nuts can be high in calories, so stick to a quarter of a cup per day.

The Harvard School of Public Health recommends that children and adults consume at least 20 grams of dietary fiber per day from food, so individuals who don't eat enough roughage should consider adding some of the foods listed above to their diet.