How to Fit Fiber in Your Diet
By Marissa Hicken |
We’re not sure if it’s due to the high heat or the pressure to look good in a bathing suit, but many people tend to eat more fruits and vegetables during the summer. Of course, eating more healthful, fiber-rich foods (like fruits and veggies) is never a bad thing—especially since fiber has been shown to help fight fat, keep you full longer and improve the quality of skin. "The foods of summer make it easy to get more of the fiber that's essential for a healthy diet," says celebrity dietitian Tanya Zuckerbrot.
A recent survey conducted by FiberChoice found that many people are in the dark when it comes to the daily fiber intake recommended by the American Dietetic Association, which is 25-38 grams per day. "We all know we need to get more fiber, but very few know what that means. Eating more seasonal fruits and vegetables can help, but even those with the best intentions often fall short of the daily recommended intake," Zuckerbrot says.
If you’re not getting enough fiber, Zuckerbrot offers these easy tips:
Fill up on fiber: Fiber has zero calories, which is why high-fiber foods are naturally lower in calories. Fiber adds bulk to food too, so eating high fiber foods like asparagus, broccoli, raspberries, and snap peas fill you up without filling you out.
Enjoy seasonal fruits and vegetables: Take advantage of the fruits and vegetables that are abundant during the summer and at their peak of flavor and nutrition. Discover new foods and simple, delicious ways to prepare and serve them—or enjoy them whole.
Shop for freshness: Plan meals and snacks in advance and then shop for the freshest fruits and vegetables that you will eat right away. And don't be afraid to buy them frozen (the rest of the year) because fruits and veggies are packed frozen in the field when they are super-ripe.
Bridge the fiber gap with supplements: Even for the healthiest eaters, getting the daily-recommended intake of fiber can be challenging. Consider incorporating a supplement like FiberChoice into your daily routine to help maintain good digestive health.