{"id":10173,"date":"2022-11-09T03:02:53","date_gmt":"2022-11-09T03:02:53","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/10-simple-swaps-to-add-more-fiber-to-your-diet\/"},"modified":"2022-11-09T03:02:53","modified_gmt":"2022-11-09T03:02:53","slug":"10-simple-swaps-to-add-more-fiber-to-your-diet","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/10-simple-swaps-to-add-more-fiber-to-your-diet\/","title":{"rendered":"10 Simple Swaps to Add More Fiber to Your Diet"},"content":{"rendered":"
\n Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you \n >”,”name”:”in-content-cta”,”type”:”link”}}”>sign up for Outside+.\n <\/p>\n<\/p><\/div>\n
There\u2019s no escaping the constant nutrition headlines urging you to <\/span>add more fiber to your diet<\/span>. But why is this message so prevalent?<\/span>\u00a0<\/span><\/p>\n
Fiber \u2014 a type of carbohydrate found in plant foods \u2014 appears to help regulate blood sugar and cholesterol levels, boost immunity and maintain weight, <\/span>research shows.<\/span> Fiber also helps add bulk to the stool and prevents constipation, so there are plenty of <\/span>good reasons to add more fiber<\/span> to your diet<\/span>.\u00a0<\/span><\/p>\n
One unusual thing about fiber is that your body can\u2019t fully digest or absorb it, which is exactly what makes it so healthy. \u201cBecause fiber is not fully digested by the body, it moves slowly through the digestive system, helping us to feel full for longer and eat less calories overall,\u201d says <\/span>Ashley Larsen, RDN<\/span>, California-based dietitian.\u00a0<\/span><\/p>\n
An<\/span> active woman consuming 2,000 calories per day needs about 28 grams of fiber per day. But <\/span>more than 90 percent<\/span> of <\/span>women fall short on fiber<\/span>, consuming only 15 to 16 grams per day. If you\u2019re not one of the 10 percent, don\u2019t double your consumption in one fell swoop; increase your fiber intake slowly to avoid stomach discomfort.<\/span><\/p>\n
Read on to discover how easy it is to <\/span>add more fiber to your diet<\/span> through <\/span>whole grains<\/span>, fruits, <\/span>in-season vegetables<\/span>, beans, nuts and legumes.\u00a0<\/span><\/p>\n
1. Bake with fruit.<\/b><\/h3>\n
Use pureed fruit as a replacement for added sugar in recipes. \u201cPureed<\/span> fruit provide a great source of fiber and can be used in a 1:1 ratio to<\/span> replace added sugar in baked goods while maintaining all the<\/span> sweetness,\u201d says <\/span>Erin Palinski-Wade, RD, CDCES,<\/span> New Jersey\u2013based diabetes expert, author of <\/span>2 Day<\/span><\/i> Diabetes Diet<\/span><\/i> and consultant to the Hass Avocado<\/span> Board.<\/span><\/p>\n