Does the average American get enough fiber? That depends on the diet they're under.Women should have fifteen grams while men should bee eating eighteen grams a day,Yet thanks o busy lives, those recommendations are ignored. What to do ?Follow a good fiber rich diet.
Regular contributor for the paper''s nutrition and health Alice Callahan wrote about this dilemma and provided a diet in todays;; new York Times Tuesday Science Times. Why a push for fiber? Because it one of the best strategies for improving health.It nourishes gut microbes, lowers blood pressure and cholesterol and improves digestion. It also helps and improves heart health and reduces Type 2 Diabetes and such cancers as colon and stomach cancer as well as breast and ovarian cancer too.Many people flimch when they hear that they need to put some fiber in their lives yet it's easy. Fruit and veggies have it. This makes for refreshing eating. Instead of the usual breakfast Ms.Callahan recommends a bowl for melon chunks and grapes and a blueberry muffin.The average breakfast of bagels, butter eggs and bacon have none. A side of lemon or grapes and a kind of dessert could work too.Another idea is scrambling eggs with beans or veggies (May the last so not to create a gassy stomach for work)Avocaod toast works because avocado holds five grams of fiber. Another day starter has scrambled eggs cooked with pepper spinach and black beans.Rolled oats can have raspberries and pecans, Flax seeds and chia seeds also raise the fiber levels
What about lunch? The average sandwich on plain white bread has no grams of fiber.Adding lettuce and tomato slices help but not by much. Switch it out to a colorful salad> The bowlful CNA still have tasty ingredients like ham and cheese but then added veggies like cucumbers and tomatoes along with shredded romaine lettuce leaves.Avocado toast or pita with hummus also makes an excellent fiber rich mood day meal;For a hot meal think brown rice and lentils.Dinner has fiber rich pasta and rice which are versatile. Ms. Callahan suggests fettuccine with two and a half grams of fiber cooked with shrimp and Alfredo sauce.TRy chickpea pasta which is super fiber rich at eleven grams with peas and a homemade pesto sauce,The peas are fiber rich with three and a half grams of fiber and the sauce which has .5 grams.Quinoa and mashed potatoes also have fiber.Mashed potatoes have three grams and its; paired with grilled chicken breast and salad. Quinoa is served with tempeh, edamame and fiber rich sweet potatoes for a tasty and different dinner.
Fiber is important to the body. Try to incorporate it into the daily diet. It could be in any meal to snacl. Just have it .
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