Most Americans aren't consuming enough fiber throughout their day, but it's an essential part of a healthy diet

4 Nutrition Experts Reveal How They Sneak a Little More Fiber in Their Diets Here's what dietitians do to get in more fiber each day

Most Americans aren't consuming enough fiber throughout their day, but it's an essential part of a healthy diet

• Fiber is essential to well-being, but only 12% of women and 4% of men in the U.S. consume the recommended daily amount of fiber.
• Fiber is a carbohydrate found in plant foods like fruits, vegetables, beans, nuts, grains, and seeds, and it has a host of health benefits.
• Dietitians revealed that it can be challenging for them to get enough daily fiber too, so they shared their top tips for sneaking in extra fiber, like taking chia seeds on the go and starting the day with a fiber-rich breakfast.

Despite the health benefits of fiber, Americans aren’t getting enough of it. Just 12% of women and 4% of men get the recommended 25 to 38 grams daily, according to the U.S. Department of Agriculture.

But fiber has been linked to a slew of health perks. “Fiber is essential because it helps prevent constipation, supports a healthy gut microbiome, and lowers the risk of chronic diseases such as heart disease, diabetes, and colorectal cancer,” Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, told Health.

Fiber is found in plant foods like vegetables, fruits, beans, lentils, whole grains, nuts, and seeds, but it can be tough to incorporate these foods into your day if they’re not your thing.

While nutritionists have been talking up the positives of a fiber-rich diet for years, they’re also human and have to actively try to squeeze fiber into their day, too. “It can be challenging,” Jennifer Bridenbaugh, RDN, assistant professor in the Department of Preventive and Clinical Nutrition Sciences at the Rutgers University School of Health Professions, told Health. 

Here’s how Keatley, Bridenbaugh, and more make it work.

Tossing in Flaxseeds, Oats, and More

Keatley said he uses many strategies to fit extra fiber into his day. “These techniques make it easier to meet daily fiber goals without feeling like I’m forcing fiber-rich foods into every meal,” he said. “Because, if we’re honest, fiber tastes meh.”

In addition to aiming to eat the recommended five servings of fruits and vegetables a day, Keatley has some fiber-specific hacks he tries. “To get creative with fiber, I add chia or flaxseeds to homemade burgers or incorporate them into breading for a crunchy coating on baked fish or chicken,” he said. “I toss oats into savory dishes like meatballs or veggie patties, adding texture and fiber.”

Keatley will also use psyllium husk—a soluble fiber—in his morning omelet or scrambled eggs if he needs a fiber boost. “It’s nearly flavorless and blends well while adding bulk,” he said.

He also likes swapping tortillas for collard greens or using cabbage leaves for wraps. “For a fiber-packed base, I use roasted spaghetti squash or mashed sweet potatoes instead of rice or pasta,” he said. “These tweaks add fiber in unexpected ways while keeping meals fresh and satisfying.”

But Keatley said he also tries to have fiber throughout his day instead of squeezing it in all at once. “Cramming your day with fiber or having a massive fiber-filled meal may cause some gastrointestinal distress,” he said. “The benefits are more pronounced if it’s spread out through the day.”

Keeping Chia Seeds in a Purse

 Jessica Cording, MS, RD, author of “The Little Book of Game-Changers: 50 Healthy Habits for Managing Stress & Anxiety,” told Health that it’s important to her to “practice what I preach” and try to have a fiber-rich food at each meal.

For her, that can mean adding avocado to toast or salad or having a lot of high-fiber leafy greens. Cording also uses a lot of nuts, seeds, and fresh or frozen berries daily. “Berries are one of my favorite sources,” she said. “A cup of raspberries is 9 grams of fiber, which is a great contribution.” 

A few times a week, she tries to eat beans and lentils. Her go-to smoothie is fiber-rich and includes berries, chia seeds, protein powder, frozen cauliflower, fresh or frozen spinach, and nut butter. “It sounds weird, but I swear it’s delicious,” she said.

Cording is conscious of keeping her fiber intake high on the road, too. “I bring little packs of chia seeds with me. That’s one of my travel essentials,” she said. “Chia seeds are always in my purse or carry-on.”

She said she’ll use the seeds in yogurt, oatmeal, or even in water. “That combination of fiber and fluid is magic,” she said.

Prioritizing Fiber at Breakfast

Bridenbaugh said she’s learned it’s “near impossible” to meet your dietary fiber goals if you don’t include fruits and vegetables and start the day with a healthy breakfast. “I find that breakfast is my best meal to get great sources of fiber,” she said.

That can mean having about a cup of plain Greek yogurt with half a cup of berries and a tablespoon of chia seeds; oatmeal with chia, flax, or hemp seeds or berries; or whole grain sourdough bread with half an avocado.

For lunch and dinner, Bridenbaugh focuses on having at least one to two servings of vegetables, including salads, roasted vegetables, or soups. “On occasion, I will also include a higher fiber protein choice, such as black beans, as an alternative to animal protein,” she said.

But Bridenbaugh also said that she makes sure she’s drinking enough water during the day since fiber binds to water, and good hydration is necessary for absorbing all of fiber’s benefits.

Choosing Berries, Beans, and Popcorn

Kelli Metzger, RD, a George Washington University Medical Faculty Associates nutritionist, told Health that she focuses on getting her nutrients from food rather than supplements. 

For breakfast, she’ll “generally consume” a cup of raspberries and blackberries. “I also add artichokes and/or avocado to lunch or dinner, providing another 5 to 10 grams of fiber.”

Metzger said she includes beans in a meal several times a week, along with kale salad. 

For a quick hit of fiber, Metzger said she usually tosses almonds or coconut into yogurt or oatmeal and sprinkles nuts or seeds into a salad. “Popcorn, which has 5.8 grams of fiber per 3 ounces, is another favorite snack,” she said.

But Metzger acknowledges that getting enough fiber in a day can be challenging. For some people, a multivitamin can help.

This story originally appeared on: Health News - Author:Korin Miller