Getting enough fiber is something people don’t think about all that often. Most of us haven’t a clue how many grams of fiber we’re taking in on a typical day.
We’re not even close to meeting the recommended intakes of 20-35 grams a day for healthy adults (25 daily grams for those eating 2,000 calories per day, for example, and 30 grams for 2,500 calories a day) according to the American Dietetic Association. The mean fiber intake in the U.S. is 14-15 grams a day.
We get fiber from unprocessed foods such as fruits, vegetables, whole grains, nuts, seeds, and beans, and most Americans aren’t exactly loading their plates with these items. Americans are definitely eating more prepared and processed foods.
A higher-fiber diet has been shown to lower blood cholesterol levels and prevent constipation. High-fiber foods also tend to contain more nutrients and fewer calories, are digested more slowly, and help us feel full sooner.
How do we get that fantastic fiber in our diets, below are 5 easy ways to add foods to try and get the daily 25 grams.
1. Get Those Whole Grains
1 cup of cooked brown rice = 4 grams of fiber.
1/4 cup of whole-wheat flour, used in baking = 3 grams of fiber.
The next best thing to whole-wheat bread is fiber-enriched white bread (such as School Bus or Iron Kids). 2 slices = 3 grams of fiber.
7 Reduced-Fat Triscuit crackers = 3 grams of fiber.
2. Choose High-Fiber Breakfast Cereals
1 cup of Raisin Bran = 7.5 grams of fiber.
1 cup of Quaker Squares Baked in Cinnamon = 5 grams.
2 slices of whole wheat bread = 4 grams.
3/4 cup of cooked oatmeal = 3 grams of fiber.
1 cup of cooked Cream of Wheat = 3 grams of fiber.
1 cup of Multigrain Cheerios = 3 grams of fiber.
1 cup of Wheaties = 3 grams of fiber.
3. Eat Beans a Few Times a Week
1 cup of canned minestrone soup = about 5 grams.
1/2 cup of vegetarian or fat-free refried beans, used to make easy microwave nachos = about 6 grams of fiber.
1/4 cup of kidney beans, added to green salads = 3 grams of fiber.
A bean burrito at Taco Bell (or made at home) = 8 grams.
4. Work in Fruits Whenever You Can
Try to get several servings every day. Add fruit to your morning meal, enjoy it as a snack, and garnish your dinner plate with it. You can even have fruit with — or instead of — dessert!
1 cup of strawberries= 3.8 grams of fiber
1 apple = 3.7 grams of fiber.
1 banana = 2.8 grams of fiber.
1 pear = 4 grams of fiber
5. Work in Veggies Whenever You Can
Again, aim for several servings every day. Include a vegetable with lunch, have raw vegetables as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. And make a point of having vegetarian entrees several times a week.
1 cup of carrot slices, cooked = 5 grams of fiber.
1 cup of cooked broccoli = 4.5 grams of fiber.
1 cup of raw carrots = 4 grams of fiber.
1 sweet potato = 4 grams of fiber.
1 cup of cauliflower, cooked = 3 grams of fiber.
2 cups of raw spinach leaves = 3 grams of fiber.
So on the note of fiber, I want to share the whole wheat and Oat pancake recipe. Its from Epicurious, but I added a cup of blueberries. It was filling and delicious. It had the fiber from the oats and the whole wheat flour and the added antioxidants and fiber from the blueberries.
Whole-Wheat Oatmeal Pancakes
INGREDIENTS
- 3/4 cup quick cooking oats
- 1 1/2 cup plus 2 tablespoons well shaken buttermilk
- 3/4 cup whole-wheat flour
- 1 1/2 teaspoons baking powder
- 3/4 teaspoons baking soda
- 1/2 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 1/2 teaspoon salt
- 1 large egg lightly beaten
- 2 tablespoon unsalted butter, melted
- 1 tablespoon brown sugar
- 1 cup blueberries
PREPARATION
Soak oats in 3/4 cup buttermilk for 10 minutes
Meanwhile, whisk together flour, baking powder, baking soda, cinnamon, nutmeg and salt in a large bowl.
Stir egg, butter , brown sugar, remaining buttermilk, and oat mixture into dry ingredients until just combined.
Heat a griddle over medium heat until hot and lightly brush with oil. Working in batches pour 1/4 cup batter per pancake onto griddle until bubbles appear on the surface and undersides are golden brown, about a minute. Flip with a spatula and cook other side, about 1 more minute.
Recipe is by Andrea Albin.
I added the blueberries at the end and served the pancakes with bananas on top. The recipe does take some time but is great for a lazy Sunday morning. You will stay full till dinner.