Most of us need to eat morefiber.
Your stools are bulkier, softer, and easier to pass.
But fiber helps control blood sugar levels, too, helping you to maintain a healthy weight.
Shutterstock
How much fiber do you need per day?
To meet this recommended amount of daily fiber, here are some sneaky ways to make it happen.
Make fiber a part of your morning routine.
Shutterstock
One thing you could do is start every morning with a piece of fruit.
Do you like muffins?
Muffins made with rolled or steel-cut oats deliver fiber in a satisfying gastronomic vehicle that goes great with coffee.
Shutterstock
Change up your pasta.
Do you go back for seconds after eating a plate of spaghetti?
Or do you feel hungry a half hour after you finish?
Shutterstock
That’s because typical pasta is made from white flour that’s had all the fiber removed through processing.
you’re free to find several brands in your local grocery store.
Hide fiber in your pasta sauce.
Shutterstock
Add any cut-up vegetables to your jarred or homemade sauce to introduce a healthy dose of dietary fiber.
Or add lentils, white beans, or kidney beans.
Just one cup of thesewill contribute 5 to 20 grams of fiberto the dish.
Shutterstock
Dangerous Signs You’re Not Getting Enough Fiber
Go berry picking.
Head out to an orchard or local farm to pick your own fiber.
In the fall,pick a bushel of apples, or in the summertime, pick raspberries or blueberries.
Shutterstock
Eat some natural candy.
We’re talking about sweet, chewyprunes.
There’s a reason why prunes are always on the menu at hospitals.
Shutterstock
Go to the movies.
Catch a good flick at the local multiplex and sneak in a bag of homemade popcorn.
“Popcornis a healthy whole grain,” says Upton.
Shutterstock
“You get 3.5 grams of fiber in a 3-cup serving of air-popped popcorn.”
Keep a stash of these around.
Belly growling at work?
Tetiana Bykovets/ Unsplash
Also stash a container of chia seeds to toss into smoothies, yogurt, salads, and more.
A tablespoon ofchia seedspacks 6 grams of fiber.
Mix this in your orange juice.
Shutterstock
A very simple way to get moresoluble fiberinto your diet is by drinking it.
