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Almost all Americans do not get enough fiber in their diet



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Photo: marilyn barbone / Shutterstock [19659003] Many of us are worried about the intake of macronutrients – whether it's enough protein to eat, how many carbohydrates we should eat ( or not) should or how much fat really is really micronutrient that we seriously overlooked – fiber: fiber is the key to a healthy digestive system, a balanced blood sugar level, heart health, prevention of chronic diseases and a thriving microbiome, but only five percent of Americans regularly get enough of it: how much fat should you really eat each day?)

How much fiber do we need each day?

The Academy of Nutrition and Dietetics recommends women under the age of 50 to consume at least 25 grams of fiber per day, whereas men should aim for 38 grams, and from the age of 50 women need only 21

grams and men 30 Goal i It is not too difficult for those who eat a diet rich in plant foods, but 90 percent of Americans do not eat enough fruit and vegetables. In fact, the average American consumes only one serving of fruit and an average of 1.7 servings of vegetables per day instead of the recommended minimum of two or three servings. (Related: These Benefits of Fiber Make It the Most Important Nutrient in Your Diet)

In the course of high-fat diet insanity, it may be easy to believe that we should skim high-fiber carbs for more animal protein and fats, but it There are many healthy (and delicious) high fiber foods that can help you achieve your weight loss or wellness goals.

Which foods are high in fiber?

Whole grains, beans, fruits, vegetables, nuts and seeds are all good fiber and nutritionally nutritious. For example, if you consume one cup of legume daily, you will receive half (or more) of your daily fiber needs and will also be rich in protein, iron and B vitamins. (See also: Why B Vitamins Are the Secret to More Energy)

Your key to a high-fiber diet is simple swaps that make a huge impact. For example, if you trade white pasta for wholemeal wheat (or even legume pasta), add 6-13 grams of fiber to your daily roster without having to change your eating plan.

Starting the day with a smoothie is another simple and practical option, because a fruity, vegetarian and nutritious smoothie can give your day an instant (and delicious) ballast and will actually you up Get fed up for lunch. Fiber also promotes satiety, making it an excellent tool for weight loss or maintenance.

Do fiber pills or dietary supplements help?

Our fiber-reduced diets have led to food and beverage manufacturers making all sorts of products – from granola bars to gums – enriched with fibers to achieve daily recommendation. While it is best to get as much of your daily fiber intake from whole foods as any other benefits they bring, Carolyn Williams, PhD, RD, says that these fortified foods and dietary supplements are a helpful boost, especially for these people can present with heart problems, diabetes or digestive problems. (See also: Is it possible to have too much fiber in your diet?)

However, this does not apply if you eat a pack of cookies or chips of fiber (sorry, but that's not magic) turn it into a healthy option!)

Bottom line

Fiber can do so much – from preventing chronic illnesses to maintaining the habits of your bathroom – and it's important that you get enough food each day to take. If you're having trouble getting enough fiber, try this 1,500-calorie, 7-day, high-fiber meal or healthy diet with healthy fiber from our sister site, Eating Well . 19659002] This story originally appeared on CookingLight.com by Lauren Wicks.


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