How Much Fiber Do I Need?
We recommend consuming 14-16 grams fiber for every 1,000 calories consumed, or about 30 grams for a 2,000 calorie diet. Begin by adding fiber to your diet gradually, as adding too much fiber too quickly can cause some unpleasant side effects. As you begin to increase your fiber intake by eating more high fiber foods, replace low fiber choices with foods that are high in fiber throughout the day. For most, breakfast offers a great opportunity to start the day with plenty of options to add more fiber rich foods . You can add more fiber by replacing low fiber cereal with high fiber choices, eating whole wheat bread instead of low fiber white bread, and consuming more fiber rich fruits. As you increase your fiber, you should also be sure to increase your water intake. Not only will this help you digest your fiber, but it will also help to keep you feeling full and avoid that “fake hunger” that thirst can often bring on.
Along the way, as you begin eating more fiber rich foods, you’ll be reaping all of the rewards that come from following a high-fiber, protein-rich diet—you know, little things like lots more energy and lower disease risk. In fact, losing weight the Gene Smart way is sure to have a profound effect on your health because it will have a profound effect on your inflammatory profile. Remember, the more body fat you have, the more inflammation you have.
How Can I Add Fiber To My Diet?
Here are a few healthy and delicious additions that you can make to your meals to help you reach your daily fiber goal!
Avocado – Avocados are delicious, filled with fiber, and add healthy fat to your meals. Try adding avocado to a morning omelet filled with veggies or substituting avocado for mayo on your sandwich (trust us, you won’t miss the mayo and you’ll add a whole new flavor!) Drizzle olive oil & balsamic vinegar over tomatoes, fresh mozzarella, and avocados for a delicious dinner salad. 1 medium avocado has 12 grams of fiber!
Black Beans – Add black beans to a whole wheat tortilla filled with scrambled eggs and salsa for a satisfying and filling breakfast burrito. Add them to pasta salad with other brightly colored veggies for lunch. Looking to add black beans to your dinner? Mix whole grain rice with low-sodium taco seasoning, then add black beans and grilled chicken for a tasty dinner! 1 cup of black beans has nearly 15 grams of fiber – that’s half of your daily recommendation for a 2,000 calorie diet.
Oats – Before you skip past this one, there are a lot of creative and tasty ways to add oats to your diet that might surprise you! 1 cup of oats contains 12 grams of fiber, and their taste is very mild – they tend to pick up the flavor of the ingredients around them. Try adding half a cup to your morning smoothie. Chances are, you won’t even be able to taste the oats, but it will add a satisfying thickness to your smoothie and healthy dose of fiber. You can even use oats in your dessert – core an apple, add a dollop of margarine, and a sprinkle of cinnamon, then add oats and a drizzle of honey. Bake in the oven until the apple is tender for a delicious (and healthy) dessert.
For more delicious high fiber ideas, check out our high fiber food list. What are you favorite ways to incorporate fiber into your daily diet? Share them with our Facebook community.
