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Nutrition guidance says many people can raise daily fiber intake by eating fruit and vegetable skins, choosing whole grains, adding seeds and legumes, and increasing portions gradually.
By yourNEWS Media Newsroom
Most Americans are not getting enough dietary fiber, a shortfall nutrition experts link to increased risks of heart disease, diabetes and certain cancers.
The gap is significant. Many people consume only about half of the recommended daily amount, even though fiber-rich foods are widely available and often already part of regular meals. Nutrition guidance emphasizes that improving fiber intake does not require expensive supplements or a major diet overhaul.
One of the easiest ways to add fiber is to stop discarding parts of foods that are commonly thrown away.
“Eating the skin of certain fruits and vegetables can add more fiber to your diet,” a recent nutritional report stated.
Apple skins contain pectin, a soluble fiber that can help manage low-density lipoprotein, or LDL, cholesterol. Potato skins also provide fiber and iron, making them a nutritional part of the vegetable rather than kitchen waste.
Whole grains are another major source of dietary fiber. Wheat, oats, barley, rice, quinoa, amaranth, corn and buckwheat can help increase fiber intake, particularly when they are minimally processed. Fiber from whole grains helps support blood glucose balance, reduce inflammation and promote satiety, which can help people feel full longer.
Nutrition guidance also recommends simple changes in home cooking and baking. Oats can be added to cookie batter, sprinkled on muffins before baking or used in other baked goods. Ground flax can be mixed into pancake batter. These small changes can raise the fiber content of foods people may already be preparing.
Seeds also provide concentrated fiber. Chia seeds contain fiber, omega-3 fatty acids and antioxidants. A serving of chia pudding made by soaking two tablespoons of chia seeds in milk overnight provides about 10 grams of dietary fiber. Adding raspberries, fresh or frozen, increases the fiber further.
Legumes offer another accessible option. A half cup of lentils provides about 8 grams of fiber. Peas contain about 4 grams per two-thirds cup, while chickpeas provide about 4 grams per half cup. These foods can be added to soups, salads, rice dishes or served as seasoned side dishes.
Fiber-rich snacks can also help close the daily gap. Cheese and crackers can provide fiber if the crackers contain at least 3 grams of fiber per serving and have little added sugar. Nuts and seeds, common in the Mediterranean diet, provide fiber along with healthy fats and minerals.
Natural peanut butter is another option. A two-tablespoon serving contains about 3 grams of fiber, as well as protein, vitamin E, magnesium and calcium.
Experts caution that people should not sharply increase fiber intake all at once. Too much fiber too quickly can cause bloating, gas and cramping. It may also affect absorption of nutrients such as iron, calcium and zinc.
The recommended approach is gradual. For black beans, for example, guidance suggests starting with just one or two tablespoons added to salads or rice dishes. That allows the digestive system to adjust before larger portions are introduced.
BrightU.AI’s Enoch also noted that rapidly increasing fiber can overwhelm digestion because gut bacteria may overproduce gas in response to the sudden change. To reduce discomfort, fiber intake should be raised in small increments, such as about 5 grams per day at a time.
The broader message from nutrition experts is that fiber-rich eating can be practical. Whole-grain bread, avocado toast, raspberries in yogurt, beans in rice, oats in baked goods, and nuts or seeds as snacks can all help increase intake without major lifestyle changes.
By choosing whole, unpeeled and minimally processed foods more often, Americans can add meaningful amounts of fiber to their diets while relying on common foods already found in many kitchens.
Source: Natural News
Watch this video on what not to do before taking fiber.
This video is from the Natural Cures channel on Brighteon.com.
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