More than 90 percent of women and 97 percent of men in the U.S. do not
meet recommended intakes for dietary fiber. Dietary fiber is a complex form of carbohydrate. Several decades of studies have confirmed the health benefits of eating a fiber-rich diet. Only plant foods contain fiber and diets containing fiber such as fruits, vegetables, and whole grains may reduce the risk of coronary heart disease and improve regularity.
Ways to boost fiber in your diet:
- Eat more legumes such as dried beans, lentils and split peas.
- Choose romaine lettuce or spinach instead of iceberg lettuce.
- Include fruits such as berries for breakfast or snacks.
- Enjoy 100% whole-wheat or whole-grain bread.
- Choose breakfast cereals that have a whole grain listed as the first ingredient.
- Eat the skins on fruits and vegetables, such as apples and potatoes.
- Substitute whole grain flour for ½ of the all-purpose flour in recipes.
- Snack on dried fruit, popcorn, whole grain crackers or fresh vegetables.
Source: UNL Fitting in The Fiber & KSRE More Plants On the Plate
By: Ashley Svaty
