High Fiber

1-Day High-Fiber Healthy-Aging Meal Plan: 1,200 Calories

Getting enough fiber is super important to keep digestion regular (if you know what we mean). And beyond helping you to feel regular, research credits eating more fiber with weight loss, a healthy heart and a decreased risk of diabetes. But even with all the known benefits of fiber, 95% of Americans are still not getting enough. On average, Americans only eat 16 grams of fiber a day—far from the 28 grams recommended in the 2020 Dietary Guidelines for Americans. In this 1-day high-fiber meal plan, we make it easy to get your daily fiber fill.

Healthy High-Fiber Meal Plan

Submitted by admin on Thu, 08/11/2016 - 10:44

We know fiber is good for us, yet 95% of Americans still don't get enough in their diets. People who eat a fiber rich diet—at least 25 grams a day for women and 38 grams for men—are more likely to lose weight (and keep it off), have a lower risk for type 2 diabetes, heart disease and certain cancers, and have a healthier and more regular digestive tract. This 7-day meal plan makes it easier to get your fill of fiber with delicious, satisfying dinners that provide at least 8 grams of fiber per serving.

Starting a High-Fiber Diet

Submitted by admin on Fri, 03/18/2016 - 15:28

Starting a high-fiber diet is good for your health. The Institute of Medicine recommends that women get 25 grams of fiber a day—minimum—and men should shoot for at least 38 grams. Those numbers are based on research linking that amount with a reduced risk of heart disease and diabetes.

Soluble vs. Insoluble Fiber

Submitted by admin on Fri, 03/11/2016 - 13:40

You might be asking yourself what is the difference between soluble vs. insoluble fiber. "Soluble fiber absorbs water and bulks up in your stomach, which promotes a feeling of fullness. It's also the type that acts like a sponge on cholesterol," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet. Good sources of soluble fiber include beans and lentils, as well as carrots, oatmeal, apples and citrus fruits. "Insoluble fiber is like nature's broom.

Top Fiber-Rich Foods for Good Gut Bacteria

Submitted by admin on Wed, 07/23/2014 - 14:14

There are many kinds of fiber—but they are not all created equal as far as your gut bacteria is concerned. Bowlfuls of kale and towers of tomato slices are doing your body good in some ways but your gut flora could care less.

In order to flourish, the bacteria in your colon need a kind of fiber called fructans, which is a type of prebiotic. Experts estimate that the average American only gets about 1 to 4 grams of these fructan-type fibers a day.