Easy ways to add more fiber to your diet; start by taking the fiber challenge
- 2 Minutes Read
Do you end up falling short on daily fiber and need more ideas for adding it to your diet? You are not alone! Most Americans get half the recommended fiber each day. Add more of this important nutrient by taking the two-week fiber challenge.
Fiber is a part of plant foods that we cannot absorb or digest though it boasts numerous health benefits. Fiber exists in the skins and peels of vegetables and fruits. In addition, whole grains, nuts, seeds, and legumes are also rich sources of fiber. For a list of fiber-rich foods, click here.
The Institute of Medicine (guidelines followed by MyNetDiary) recommends 14 grams of fiber per 1000 calories consumed. You can otherwise follow this basic rule of thumb: 25 grams of fiber per day for women, 38 grams of fiber per day for men.
Gone are the days of keeping a paper food journal to record calories and fiber grams. Now, apps like MyNetDiary make tracking straightforward and efficient. To begin your fiber challenge, carefully track everything you eat and drink for a few days without making any changes. Pay attention to your fiber totals first, then modify your choices.
From the app, select the Coach tab, then tap My Plan, then Nutrient Targets. To learn more about setting nutrient targets in the app, click here.
Add more fiber to your diet slowly to ensure you feel good and don't have stomach troubles such as gas and bloating. Strive to increase your daily fiber intake by about 3 to 5 grams of fiber each week for a total of two weeks.
Because fiber absorbs water, you'll also need to increase your fluid intake as you increase fiber intake. Water and herbal teas keep you hydrated, soften your stools, reducing discomfort during a bowel movement.
As you add more fiber to your diet, you can feel full longer, lose weight, decrease cholesterol, and maintain blood sugar. Cheers to improved health through tracking!
Original contributions by Martha M. Henze MPH, MS, RDN
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