Good Lifestyle

While most adult clock in theirfiber Admission to about 15 grams a day, how many fibers a day should you eat? According toUSCF Health, the suggested amount of daily fiber is now about 25 to 29 grams, based on the results of the new research published inThe lancet. The study revealed that participants who consumed more dietary fiber each day also had a lower body weight, as well as lessarterial pressure and the levels of cholesterol, on average. TheUSDA even adjusted its recommendation of fiber consumption to 28 grams a day, so there is a good chance that you can have toYour fiber consumption, law?

It's time to start making adjustments to your diet and, while these numbers may seem high, if you focus on the consumption of naturally high full-fiber foods, such as fruits, vegetables and unrefined grains, You can reach your daily fiber goal before dinner even blows.

We have rounded 20 meals and snack combinations approved by the dietitian ofFoods rich in fiber, you can eat every day reach this suggestion of 28 grams. And do not worry, you can pack in fibers in all your choices, but you still prepare creative and delicious meals.

Each option below containsAt least 7 grams of fiber per meal. We divided breakfast, lunch, snacks and dinner. If you choose an option from each category throughout the day, you will be on your way to hit your recommendation of 28 grams a day.

High fiber breakfast ideas

Fiber: 11.5 grams

Toast withPeanut Butter Can be an energizing breakfast, satisfying if you choose the right bread and you extended. The bread that has the most holding fiber will be labeled "100% whole grains" rather than simply "wheat" or "multigrain".

"Top with 1 tablespoonNatural peanut butterwhere the only ingredient must be peanuts (about 1.5 gram of fibers), 1 tablespoon of chia seeds sprinkled on top (4 grams) and 1/2 cup of berries (about 3 grams), "saysAmanda Baker Lemein, MS, RD, for a total of 11.5 grams of fiber.

Eating this!

Dave's Killer Bread 21 end of grain in any end of grain (3 g fiber per slice)
Shop Now on Amazon

Fiber: 9 grams

Recruitmentgroats, especially whole steel oats with whole grains, is another intelligent choice for fiber at breakfast. Steel cut oatmeal is lower on the glycemic index than, for example, snapped oat packets loaded with added sugar, so this option will not do the tip of blood glucose. "Add ½ cup of cubes and some nuts for additional fiber (9 total grams)," saysAbbie Gellman, MS, Rd, CDN, a member of theJenny Craig Advisory Board of Science.

Fiber: 9 grams

If you are more in a tasty first meal of the day, Toast Lawado is the way forward, saysJen Silverman, MS, CNS, NLC. "I use a slice ofezekiel breadBecause I feel better when I eat old grains and avoid processed wheat, with a puree of avocado, an egg and a soup spoon of salsa, or a pinch of hot sauce or chili flakes (9 grams) Said Silverman. A high fiber content of the lawyer himself and whole grain bread is obvious, and the heat shot in the hot sauce (or chili flakes) has the properties of booming of metabolism, she adds .

Eating this!

Ezekiel 4: 9 whole grain bread sprouting (3 grams of fiber per slice)
Shop Now on Amazon

Fiber: 7 grams

Another strong tasty breakfast option is a blossom of eggs or frittata, and fiber comes mainly from the vegetables you will add. Sauté 1 cup of mixed vegetables, like spinach, zucchini and peppers, mix them with beaten eggs and drafts together in a saucepan or cook in the oven, said Gellman. This meal is about 7 grams of fiber.

Fiber: 10 grams

Maybe you do not even have time to prepare a breakfast sitting every morning, but you should still not jump at the meal and its fiber content. Try a smoothie (which you can even prepare the night before and take the tail), which can, with the right ingredients, have up to 10 grams of fiber. "My favorite recipe includes a handful of spinach, a handle of Kale, a banana, 1 teaspoon of hemp seeds, 1 cinnamon teaspoon, 1 tablespoon of raw almond butter and 1 cupCalifia farm Almond milk, mixed, said Silverman.

High fiber lunch ideas

Fiber: 11 grams

Lunch is especially a meal you pack in advance and do at work or school. So there is no reason why you should not put even more thought in fibermaking. If you are going to prepare a salad to bring with you for example, make sure it's hearty, you can do it using all the non-starchy vegetables you can find, says Baker Lemein, like mixed vegetables, spinach , rocket, cucumbers and broccoli. Two cups of the one that will correspond to 5 to 7 grams of fibers. In addition, if you add ½ cup chickpeas, it contains 4 other grams of fiber. Then choose a lean protein such as tuna, salmon or chicken and a hard egg. Complete the salad with 2 tablespoons grated cheese or sliced ​​nuts, and 1 tablespoon of olive oil plus splash of vinegar, it suggests, for a total of about 11 grams of fiber.

Fiber: 8 grams

Even if you pack your lunch, you can make yourself even more creative and exotic - with your choices if you wish. Try to make a bowl at home, Silverman suggests, with a cauliflower of 1-2 cups, that you can tear or buy already shredded (2 grams of fiber per cup), with a zipper ofThe aminos of the Bragg coconut1 cup purple cabbage shredded (2 grams), ½ cup of shredded carrots (2 grams), 1 cup of cucumbers in dice (about 1 gram of fibers), jumbo shrimp and coconut chips. Add further fibers (and vitamin C) with roasted or Nori algae (1 gram fiber per sheet), for a total of 8 grams of fiber by bowl, says Silverman.

Fiber: 7 grams

Incorporate a soup or stew of vegetary vegetables for tons of fiber that you can easily prepare mealmeal for the week. "If you cook it at home, the best way to make sure you get at least 7 grams of fiber is to make sure that each 1 cup server contains at least one ½ cup of a variety of beans, such as Black beans, white beans or chickpeas, as well as a mixture of vegetables such as peppers and tomatoes and lean protein such as chicken or turkey, "says Gellman." Garnish with your bowl with ⅓ of A lawyer can also help the fiber, "she adds. Or, if you are in a hurry during the time and you can not cook the soup yourself, try to do thatJenny Craig White Chicken Chile ChileRecipe (6 grams of fiber per serving), she says.

Fiber: 8 grams

You can create your own version of a Burrito bowl from your favorite Mexican takeaway restaurant, and it will contain more fiber. "I love green giant green green bowls, and Burrito bowl is one of my favorites. All you have to do is heat vegetables and sauce, as well as add Proteins and other packings for a full meal, "says Baker Lemein. Add 3 to 4 ounces of migratory chicken or protein, ¼ a lawyer (4 grams) and 2 soup spoons of Salsa to complete the meal (total of 8 grams).

Eating this!

Green giant fresh burrito bowl (4 grams each)
Shop Now on Amazon

Fiber: 8-10 grams

Drive with leafy vegetables and whole grains as the basis of your lunch salad to get the optimal amount of fiber. "Build one by superimposing greens, whole grains such as quinoa or brown rice and a variety of vegetables, then adding legumes such as beans or lentils," says Gellman. For measurements, opt for 2 3 cups of ½ cup vegetables and cereals for about 8 to 10 grams of total fibers.

Snack ideas with high fiber

Fiber: 12 grams

For a high fiber-specific snack that has sweet and savory elements, go with aYam "toast." Start by cooking soft potato towers at 400 degrees for 18 to 20 minutes, says Silverman. His snack is a plain TangyGreek yogurt And blackberries, who have more fibers than other bays. "Once they have cooled, take four towers (4 grams), standing with a spoon of Greek yogurt and sprinkle with 1 cup of blackberries between four towers (8 grams), for a total of 12 grams of fiber," it Explain.

Fiber: 7 grams

As always, it is important to know the nutrition labels when you buy packaged foods, specifically keeping an eye on the added sugar content. Baker Lemein recommends an RX children's bar (3 grams), plus ¼ cup of some roast nuts (4 grams) If you do not have enough time to prepare a complete snack - most varieties have at least 3 grams of Fibers and are sweet naturally by dates and nuts instead of cane sugar.

Eating this!

Children's bar RX, peanut butter and jelly (3 grams)
Shop Now on Amazon

Fiber: 8-10 grams

An easy option snack you can never go wrong with Houmous is and vegetables cumulars, says Gellman. Between the vegetables 1 cup, and the protein and fibers of 1 to 2 tablespoons of the propagation of chickpeas, one can accumulate from 8 to 10 grams of fibers.

Fiber: 8 grams

Another simple snack is 8 grams of fibers is a small apple (4 grams of fibers) and ¼ cup grilled nuts, like almonds (4 grams of fibers, more protein). The combination of protein and fiber is what keeps you full in the afternoon, says Baker Lemein.

Fiber: 7 grams

If you want a sweet snack, but do not want to go too far on the sugar, simply try paired Greek yogurt with some mixed bays (about 3 to 4 grams per ½ portion of a cup), and a granola that is lower in sugar, Gellman says. Also, look for granolas packed with whole grain oats, and seeds like chia or linen seeds to ensure that they are rich in fiber, instead of dried fruits or chocolate, which can spike the sugar content .

Eating this!

Nature Health Grains Clusters Clusters Vanilla Blueberry with Linen Seeds (4 grams __gvirt_np_nn_nnps <__ Fibers per serving) ⅓ Cup
Shop Now on Amazon

High-fiber ideas dinner

Fiber: 13 grams

"A dinner in my weekly meal rotation is homemade" ratatouille, "with chopped turkey meatballs and ½ pasta cup of chickpeas (13 grams of fibers). I make my ratatouille by cubge the zucchini, squash, eggplant, onions and overall tomatoes (3 grams of fibers), then cook with olive oil, basil, oregano and salt of The sea "says Silverman. "Chickpeas pasta is rich in fiber, with 13 grams per serving, plus 25 grams of protein, making it the perfect health, a low carbohydrate alternative at your level Italian dinner," she adds.

Eating this!

Banza Chickpeas Rotini Pasta (13 grams of fiber per cup ½ portion)
Shop Now on Amazon

Fiber: 8 grams

Dinner can easily be thrown into the oven while you get other things, and it can still be nutritious and rich in fiber. In a piece of pewter paper or parchment paper, add a piece of white fish, with cubicated vegetables, like sweet potatoes, peas eats everything, peppers and shallots, and mix with from the olive oil, salt and pepper, lemon and herbs, says Gellman. Cook the sealed packet for about 15 minutes to 375 degrees, and there is your meal together, the 8 grams of fiber value.

Fiber: 9 grams

In your wok or a frying pan, you can create a sizzling meal with up to 9 grams of fiber. Simply add ½ cup baked brown rice (2 to 3 grams of fibers), 1 to 2 jumped broccoli, peas eats, onions and peppers (3 to 6 grams of fibers), a tablespoon of sauce From soy, 1 tablespoon Sriracha, and 3 to 4 ounces of your preferred skinny protein, such as chicken, shrimp or tofu. "This skipped meets very quickly and rests on a basis of fiber-rich foods to give a large volume of food, with very few calories and many nutrients," says Baker Lemein.

Fiber: 8 grams

Just as simple as the aluminum bag meal, a flat filled with the same fiber can be done in one plate to. The main protein is chicken legs, seasoned with olive oil, salt and pepper and herbs such as rosemary and thyme, and fiber arrives with a cup of sweet potatoes and broccoli 1 cup (8 grams in total). "Cook all together on a pan about 400 degrees for 30 minutes, throwing half cooking," says Gellman.

Fiber: 22 grams

For aOmega 3Rich dinner, salmon trying, just prepared with fresh lemon and olive oil, says Silverman. It adds tons of fiber-filled ingredients to make meals more consistent-22 grams, to be exact. "I focus it with ¼ cup of red lentils (14 grams of fibers), cooked in a chicken broth for more flavor, and 2 cups of broccoli, roast with olive oil and sea salt (8 grams of fibers), "she suggests.

Eating this!

Red Moulin Red Bob Lentils (14 grams of fiber per serving ¼ cup)
Shop Now on Amazon