Increasing your fiber
The IYO summary
Daily fiber intake should be about 25gm for a woman, and 38gm for a man. These should be viewed as minimum targets and not upper limits. Currently, adults average about 15 grams a day. 90% of adults don’t get enough.
To remedy the situation start to monitor what you are eating, and on a daily basis, make choices that add to your fiber.
There are a few simple steps you can take that will make a meaningful impact in your fiber intake.
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Replace white bread with whole grain
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Increase vegetables and fruit
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Reduce processed food
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Check labels, look for fiber rich options
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Choose cereals with at least 4 grams of fiber per serving.
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Avoid sugar rich, junk cereals
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Snack on nuts and seeds, especially Chia and Flax seeds
