We all know that fiber is good for us but do we understand why? Although fiber is often thought of as an aid for gastrointestinal issues, did you know that fiber can also improve the appearance of your skin, reduce your risk of cancer, and even aid in heart health? High fiber foods actually help to fuel and feed your gut bacteria and prevent intestinal inflammation.
Despite all of these benefits, most people do not get enough fiber naturally. So, how much fiber should you consume? A general rule of thumb is 14g of fiber for every 1,000 calories consumed. Although fiber can help you lose weight, aid in healthy digestion, and even boost your immunity, most people are only consuming around 15g of fiber a day. In fact, 95% of Americans miss the mark on this beneficial nutrient.
Now that you understand that fiber is beneficial in numerous ways, how can you ensure that you are consuming enough? We have 5 sneaky ways to incorporate fiber into your diet effortlessly:
One of the easiest ways to make sure that you are getting enough fiber is to incorporate a supplement into your daily routine. With increased popularity, the fiber supplement market is oversaturated, and making a decision on which supplement is best for you is more difficult than ever. It is important to look for a supplement that is natural and scientifically backed.
Happy Mammoth Fermented Happy Fibre is a 100% natural supplement loaded with green banana flour. Our green banana flour is sourced from finger bananas in North Queensland, Australia and this superfood helps to regulate mood, promote healthy bowel movements, and nourish your gut microbiome. Green Banana Flour also has mood-stabilizing properties and can help with mood disorders helping to enhance feelings of happiness. Incorporating a supplement into your routine, like Fermented Happy Fibre is one of the easiest ways to make sure you are getting enough fiber each day.
Beans, Beans The Magical … Legume
One of the easiest ways to incorporate fiber into your diet naturally is to eat more beans! In fact, one cup of beans has around 14 to 20 grams of fiber. You can easily take advantage of the fabulous fiber-boosting properties of beans by adding them to one meal a day. An out-of-the-box suggestion - add black beans to your next smoothie! You won’t believe how much a ¼ of black beans can add a creamy texture to your smoothies in the morning.
Avocados are not only a popular food full of healthy fat but they are also packing a powerful punch when it comes to fiber. Did you know that a single avocado has almost 20g of fiber? That’s right, this super tasty treat just became even cooler so get down on some guacamole and add onion for an additional fiber boost! Eating avocado can help with digestive issues, minimize and prevent constipation, and lower your risk of colon cancer.
Avocados are insanely versatile, you can eat them on a sandwich or salad, add them to a smoothie, or make a tasty lemon avocado spread. If you are not sure where to start, here is a simple wrap or avocado toast recipe to try:
Mix avocado, lemon juice, garlic, onion, sunflower seeds, and cumin in a bowl. Smashing the avocado to make a spread. Top the tortilla or bread with the spread and top with cherry tomatoes, salt and pepper. You can add additional toppings as desired:
- 1 high fiber tortilla or Ezekiel bread
- 1 cup of cherry tomatoes halved
- ½ of an avocado sliced
- 1 teaspoon of sunflower seeds
- Chopped onion to taste
- Pink Himalayan sea salt to taste
- Organic pepper to taste
- ½ teaspoon of lemon juice
- 1 chopped garlic clove
- Organic cumin to taste
Nuts and Seeds
One of the best things about nuts and seeds is that they are super portable and it doesn’t take a lot of them to offer great nutritional benefits. For example, did you know that 2 tablespoons of chia seeds contain almost 6g of fiber? Sometimes, however, finding seeds and nuts that are healthy can be a challenge. We recommend focusing on Almonds, Chia, pistachios, walnuts, and sunflower kernels.
In addition to offering you a great source of fiber, nuts and seeds are a great source of healthy fats, proteins, and vitamins. There are recent studies that also indicate that eating nuts and seeds daily can lower your risk of diabetes and heart disease! All the more reason to take this portable snack with you on your next hike or adventure.
Eat A Rainbow
Colorful fruits and vegetables are packed with fiber so focus on eating a variety each day! Some of the highest-fiber fruits are raspberries (1 cup = 8g), pears (1 pear = 5g), apples with the skin, strawberries, and bananas. You can add these to your diet through a simple morning smoothie or by eating them raw.
As for veggies, you will find a rainbow as well but generally leafy greens are your best bet. Although carrots, corn, cauliflower, and potatoes have up to 4g of fiber in a typical serving, vegetables like peas, broccoli, turnip greens, and Brussel sprouts can contain between 4 to 9g of fiber per serving. The key is to consciously add fiber into your diet in a strategic way. Making sure that you are eating raw foods that contain high fiber each day is both delicious and more simplistic than you may realize!