One of many known truths is this: a diet rich in fiber can lower cholesterol to healthier levels.
But fewer than 5 percent of average American adults actually get the adequate daily amount of fiber (25 to 38 grams) necessary for a balanced diet, according to Metamucil.
Adding more fiber to your diet isn’t easy. It’s a challenge, but it’s well worth it. Here are some ways to plan for a fiber-induced diet:
Let go of the bacon – yes, we all love the bacon. A bowl of oatmeal or other high-fiber cereal, like Kashi, is the better option.
Junk food is a big no-no. That includes the chips and dips. Instead, make raw veggies like carrots and hummus, nuts, air-popped popcorn and yogurt the go-to snacks when you’re feeling hungry before or after a meal.
Fruits > Juices
Juices are tasty and they may taste like our favorite fruits – berries, pomegranates, mangos and bananas. But, juice is not the real thing. The healthier, fiber-induced option is whole fruits like kiwis, apples and more.
Check the Label
Also, look for the products with high fiber content. Anything between 2.5 and 4.9 grams of fiber per serving is a good choice. Obviously, 5 grams or more is an even better choice.
Buy the stuff that says “whole” or “whole grains” on the label. That also means you should choose whole grain products over processed and refined foods like white bread, white rice and pasta.
A Little Vegetarian
For at least one of your meals each week, try to go vegetarian. Have one fruit and one vegetable with that meal.
Sometimes you can’t get all of the fiber you need from your food choices. There’s nothing wrong with reaching out to supplements for a little assistance. Fiber supplements can come in powder, capsule and snack forms, depending on your preference. Psyllium is one particular fiber that isn’t talked about much. It’s mostly used as a laxative, but can also be used for proper cholesterol regulation. It comes in a variety of forms, as well.