As you may already know, the average person’s diet today is severely lacking in fiber content. National guidelines recommend a daily fiber consumption of 25 g per person, and 21 g for seniors. However, the average American currently gets less than 15 g of fiber in his diet daily.
A large reason for this is been the shift from wholesome whole-grain foods to white breads and white pasta in which the bran and germ which contain the bulk of the fiber content is stripped out during the manufacturing process. Many people love also reduce the amount of fresh vegetables and fruit that they need in favor of processed and refined foods.
This leaves us with the task of finding high-fiber snacks that we can quickly and easily add to our diet. Fortunately, there are many options for convenient and great tasting sources of fiber. The key is just educating yourself on which foods are high in fiber and then making a habit of eating them as quick snacks throughout the day.
One of the best high-fiber snacks that you can eat are simply fresh fruit and vegetables. Many people are not aware that fruit and vegetables are packed with healthy fiber. The key is to eat whole fruit and vegetables, including the skin and pulp, which are the main sources of fiber. If you drink fruit juice, you will still get the wonderful vitamins and minerals, but the fiber has been largely stripped away. Not only that, but the sugars in fruit juice will be quickly absorbed by the body and thus Spike blood sugar, whereas whole fruits and vegetables will be absorbed much more slowly and provide a more stable blood sugar level. Most any whole fruit and vegetable is very high in fiber, but berries including blueberries, blackberries, raspberries, and also avocados are very high in fiber content.
Another great high-fiber stack is tree nuts. Cashews, peanuts, almonds, and walnuts are all chock-full of healthy fiber. They are also high in protein content which will give you a good jolt of energy they keep you from feeling hungry for a long period of time. Not only that, but nuts taste great too. They are high in fat, but it is the good kind of fat which is poly and monounsaturated fat which will help to increase your good cholesterol level.
Any kind of whole-grain food is going to make a wonderful high-fiber snack, as well. These include oatmeal, whole-grain breads, whole-grain granola bars, and whole-grain pasta. All these are high in both soluble and non-soluble fiber and complex carbohydrates which are highly beneficial to your health.
For most people, the hardest part about increasing their dietary fiber intake is simply educating themselves on which snacks are the best for doing so. Once you make a habit of including a few high-fiber snacks in your diet every day, it will not be difficult for you to reach the recommended daily intake of fiber. You will most likely also start to feel better and look better, and your lab test next time you make that visit to the doctor may just have much better results also.