With all the goodies tempting us and derailing our diet, fiber might be the best way to help curb overindulgence to avoid the dreaded holiday weight gain. According to experts, boosting fiber intake is key to supporting digestive health and overall well-being. Fiber improves gut motility, nurtures beneficial gut bacteria, and can help lower LDL cholesterol levels, reducing the risk of heart disease. Plus, fiber may help with weight management and lower the risk of type 2 diabetes and colon cancer.
Many plant-based foods like fruits, vegetables, and whole grains are good sources of dietary fiber. However, many Americans fall short of the recommended daily fiber intake. Adding small amounts of fiber to your diet throughout the day can help you meet your fiber goals. Here are a few delicious was to do just that.
• Hummus, made from chickpeas, tahini paste, olive oil, garlic, lemon juice, and seasonings, offers heart-healthy fats, fiber, and protein. A half-cup serving contains 6.75 grams (g) of fiber.4
The smooth texture of hummus makes it a perfect dip or spread for raw veggies like carrots (3.42 g of fiber per cup) and broccoli flowerets (1.63 g of fiber per cup).
• Apple slices and almond butter make a nutritious sweet and savory snack duo. A cup of sliced raw golden delicious apple offers 2.62 g of fiber, while two tablespoons of almond butter provide 3.3 g of fiber as well as healthy fats and protein. Plus, apples contain quercetin, a natural plant pigment with antioxidant and anti-inflammatory effects.
• Plain air-popped popcorn can be a nutritious, low-calorie snack, with three cups containing 3.63 g of fiber and just 91.8 calories. Customize your air-popped popcorn with a sprinkle of sea salt or your choice of dried spices and herbs and a drizzle of heart-healthy olive oil. This can add flavor to your popcorn without taking away from its natural health benefits.
• Oats aren't just a nutritious breakfast; they're also an excellent snack choice. Along with being quick and easy to make, oats are packed with beta-glucan, a type of fiber known for its cholesterol-lowering and antidiabetic properties. One packet of dried instant oats (28 g) provides 3.01 g of fiber.23 Boost the fiber content even further by adding two tablespoons of peanut butter (1.6 g of fiber) and a tablespoon of ground flaxseed (1.91 g of fiber).2425

• Tags:
• Food & Nutrition