According to the Mayo Clinic men up to the age of 50 need 38 grams of fiber a day those over 50 need 30 grams a day. Women need 25 grams and 21 grams for the respective age groups. The best sources of fiber are unprocessed whole foods. Fresh food is usually preferable to canned or frozen varieties. Fiber-rich foods also provide more nutrients and vitamins than a fiber supplement. Some dietary changes can add beneficial fiber to healthy eating plan and enhance your wellbeing
Good sources of fiber are grains and grain products fruits vegetables legumes and nuts and seeds. Avoid overly refined or processed foods such as fruit juices white bread and pasta. Leave skins on fruits and vegetables to maintain their fiber content
Foods that provide lots of fiber containing boiled split peas about 16 grams per cup ;. Cooked red kidney beans about 13 grams per cup; raw raspberries about 8 grams per cup. Try to add some or all of these foods to a salad or chicken right to add fiber and flavor. Whole-wheat spaghetti or other pasta has about 6 grams of fiber per serving. A medium oat bran muffin has about 5 grams of fiber. Pears broccoli peas and apples all contain significant amounts of fiber and is simple to add to meals. Oatmeal and brown rice are other popular options to increase fiber intake.
For a breakfast that provides at least five grams of fiber look for cereals with whole grain or bran listed on the label. Add a tablespoon of ground flaxseed to further increase the fiber in your meal. You can also add crushed bran cereal to homemade baked goods such as bread and biscuits and the meatloaf and other dishes.
Substitute brown rice for white whole wheat pasta for regular and heavy for white rice in recipes.
Add frozen broccoli to tomato sauce. Shred carrots and add meatball recipe.
Nachos are a good meal in combination with fiber of refried beans. Add different types of beans to soups salads and entrees.
Try to eat a piece of fruit with every meal. Apples and oranges have lots of fiber.
When you snack like choosing things dried or fresh fruit air-popped popcorn and raw vegetables. Not only will you increase your fiber intake you can only lose some weight too.