Fiber has countless health benefits, but most people simply don’t get enough of it. From controlling blood sugar levels, to lowering cholesterol, to helping maintain bowel health, a fiber-rich diet can offer an all-natural way to improve your health and well-being. If you’re not sure how to boost your fiber intake, or are looking for more ways to incorporate it into your diet, here are 10 easy tips.
1. Snack on raspberries. The small seeds in raspberries contribute to their high fiber content, plus they’re a low-calorie treat.
3. Warm up some oatmeal. Oats provide soluble fiber, which can help lower blood cholesterol and glucose.
4. Don’t pass on peas. Peas are a high-fiber veggie with 9 grams per cup.
5. Swap white for whole wheat. Whole-wheat pasta packs twice
as much fiber than white pasta.
6. Incorporate beans. As one of the best sources of fiber, beans come in many types. Try kidney, garbanzo, black, or white beans.
7. Pop some corn. Did you know popcorn is a whole grain? It’s full of fiber with 4 grams in 3 cups. Don’t want the popped kind? Plain corn on the cob is fiber-rich too.
8. Slice an avocado. Avocadoes are a great fiber source (one fruit has 10 grams), and is there anything more delicious than a big bowl of guac?
9. Boil some edamame. Edamame is immature soybeans that can be eaten straight from the pod or mixed into dishes like pasta. A half-cup serving can contain up to 9 grams of fiber.
10. Don’t peel your fruit. Apples and pears are both fiber-rich fruits, but don’t peel off the skin! Most of the fiber is gained by leaving the skins on. When eaten whole, apples and pears can provide 4-5 grams of fiber.