Most registered dietitians will tell you that a key component of healthy eating is choosing fiber-rich carbohydrates and produce. “My approach is high fiber,” confirms , MS, RD, CDN. “Fiber slows down digestion and keeps you full.” Since are slow to digest, they promote a diverse, healthy gut bacteria, […]
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Most registered dietitians will tell you that a key component of healthy eating is choosing fiber-rich carbohydrates and produce. "My approach is high fiber," confirms , MS, RD, CDN. "Fiber slows down digestion and keeps you full." Since are slow to digest, they promote a diverse, healthy gut bacteria, which can boost your immunity, regulate blood sugar, and help prevent certain diseases and cancers, says , RD.
Cornell says women should aim to eat 21 to 25 grams of fiber per day, and men should aim for 30 to 38 grams. Because too much fiber can lead to gastrointestinal issues, Cornell recommends increasing your intake of fiber slowly and drinking more fluids throughout the day. Some of the include whole grains, legumes, nuts, seeds, fruits and vegetables, including apples, berries, pears, broccoli, and Brussels sprouts.
"Take an inventory of your diet and look at where you can slowly increase your intake of whole grains instead of refined grains. Or swap instant for rolled oats," says Cornell. "And can you get a serving of produce at each meal?"Here are some of our favorite, easy Real Simple recipes to help you up your fiber intake, boost gut health, and keep you satisfied for longer.
Sweet potatoes are naturally high in fiber, with almost 7 grams per cup. This simple recipe only calls for salt, pepper, and some butter. Enjoy them on their own or as a healthy side dish at any meal.
You probably know chili is a high-fiber food, thanks to its bean content. This recipe takes the flavor up a notch with spicy chorizo and poblano chiles. Topping it off with avocado and shredded cabbage makes it healthier and tastier. Bonus: You can whip this up in only 30 minutes.
