These 7 Simple Food Swaps Can Help You Eat More Fiber Every Day

If you don’t eat enough fiber, you are not alone. The average American is only to do 15 grams per day– less than half of the recommended amount of 25–38 grams.

This is a problem, because fiber plays a major role in supporting your health. It helps your digestive system to function gently, allows you to feel full and reduces your risk of serious conditions such as heart disease, diabetes and colon cancer.

But the fix is simpler than you think. By bringing a few small changes to your daily diet, you can Easily double your fiber consumption—At the required supplements. Here are 7 easy food exchanges to try.

By numbers (by 1 cup, cooked):

• White Rice: 1.7 g of fibers
• Teff: 7 g of fibers
• Quinoa: 5 g of fibers

White rice is not exactly a fiber power, but exchange the grain very treated for less transformed options such as teff or quinoa can stimulate the fiber content of any meal. Ancient grains are also rich in protein, blocking respectively at 9.75 grams and 8 grams per cup.

By numbers (by edge):

• White bread: 0.7 g of fibers
• Whole grain bread: 1.9 g of fibers

Turn off white bread for whole grain bread for a simple way to stimulate the contents of the fibers of a sandwich. Even better? Add other high fiber films – avocado avocado and chickpea puree, lots of vegetables – for even larger fibers.

By figures:

• Cheerios (1 cup): 2.8 g of fibers
• Steel carved oats: (1/4 dry cup): 4 g of fibers
• Oat groat (1/4 dry cup): 5 g of fibers

Cereals are certainly the simplest breakfast option with busy mornings, but it is generally missing in the fiber department, while also packing a ton of added sugars. Nix the ultra-transformed grains and opt for oat or steel cup oatmeaus (the most nutritious oat product you can eat) instead.

Get even more fiber bang for your money by adding high fiber contents such as berries and seeds to your oat.

By numbers (by 2 oz):

• White pasta: 2 g fiber
• Chickpea pasta: 5 g of fibers

Your favorite Italian meal needs a fiber boost and chickpea pasta can do it. While traditional white pasta is surprisingly weak in fiber, exchanging it for chickpeas can seriously increase the fiber content of your meal. Even better? Add fiber -rich vegetables such as broccoli and chicken rich in protein to complete your meal.

By numbers (by 1 oz):

• Chips: 0.8 g of fibers
• Roasted chickpeas: 6 g fiber

Listen: you will never completely replace the croustilles or how they taste, but if you want to get more fibers in your diet, try to opt for snacks of roasted chickpeas from time to time. Not only do they offer a huge almost 6 grams of fiber per portion, but they also pack 6 grams of protein per ounce.

By numbers (by 3 oz):

• Hamburger: 0 g fibR
• Black Barger: 4 g of fibers

Do not panic yet, meat eaters: you don’t have to abandon your burgers for good, but if you want to increase your fiber consumption for the day, consider a black bean hamburger instead. While you are there, opt for an entire grain bun and one side of roasted chickpea snacks for a fiber meal. (See what we did there?)

By numbers (by 40 g):

• Gummeux bear: 0 g fiber
• Dried apricots: 2.9 g of fibers

Candy could have its place in a balanced diet as a unique treat, but it offers exactly zero fiber in most cases. Dry fruits, on the other hand (think: apricots, mango, strawberries) can offer you a similar taste and texture with a little fiber per portion, as well as vitamins and minerals generally found in the fruits.

Pro-Tip: If you opt for dried fruits, try to get the sugar-free variety to reduce the sugar content (the fruits are already sweet).

You don’t have to completely revise your diet to get more fibers – Smarter swaps.

By extinguishing low fiber foods such as white bread, cereals and pasta for whole grains, legumes and fruitsYou will get more nutrients than your body wants – and your digestive system will thank you.