The average American adult eats less than half the daily recommended amount of fiber, according to a review of studies published in the Journal of Nutrition. This lack of fiber in diets is also thought to be a major contributor to the obesity crisis in the US. Although results from clinical studies are mixed, there is strong evidence to support the idea that increasing the intake of dietary fiber may help prevent obesity.
There are several benefits to ingesting the daily recommended amount of fiber. Fiber can make you feel full longer. Eating fiber-rich foods may also influence the way your entire intestinal tract operates—leading to better digestion. So whether you're trying to lose weight or manage your weight, eating a good amount of fiber can be great for your health!
Here are some foods that are high in fiber—and may be great additions to your diet plan:
Oat bran is very high in soluble fiber, which has been linked to possibly preventing heart disease and promoting the feeling of fullness. Add some oats to hot cereal, pancakes or your favorite baked good.
Beans and Legumes
Eating these "magical fruits" can be a great way to load up on fiber. Beans and legumes are rich in other body-friendly nutrients like lysine and protein. And you can easily add beans and legumes to your favorite soups, stews, side dishes, casseroles and dips.
These juicy fruits aren't just for pies and desserts! Berries are an excellent source of dietary fiber, antioxidants, vitamins and more! And the more seeds, the better! The main source of fiber in berries comes from their seeds. You can enjoy berries on their own, include them in your favorite breakfast cereal, sprinkle them onto low-fat yogurt, or add them into your salad.
Not only are leafy greens loaded with vitamins, minerals and beta-carotene, they can be an excellent source of fiber. If you've grown tired of salad, you can sauté your greens with garlic, lemon or herbs to bring out their rich flavors.
Try some of these fiber-full foods today as a part of a balanced and healthier lifestyle!