The average American doesn't get nearly enough fiber every day. Thankfully, there are a couple easy ways to get more fiber during the workday.
It is recommended that adults get about 30 grams of fiber daily. You can get fiber from supplements, but as a dietician, I recommend getting what you can from food first, and then supplementing if you even need it.
You can begin with an experiment: Track your fiber intake throughout the day! Maybe your fiber consumption is fine, or maybe it's a little low.
If you could be consuming more fiber in your diet, here are two ways to get more fiber at work!
Whole Grains
Fiber is found in whole grains, which is why it's so important to consume them. Foods like whole wheat, oats, and quinoa are all tasty options.
Try to incorporate more whole grains in your packed or cafeteria lunch (and in your snacks!) to get more fiber at work.
Fruits & Vegetables
Another excellent source of fiber is fruits and vegetables. Fiber is primarily found in the skins of these foods. So, the more fruits and vegetables you are able to consume in your diet—whether they be fresh, frozen, roasted, sauteed, raw—they contain fiber, and they're good for you.
Make sure you get a couple servings of fruits and vegetables throughout your workday! Apples and bananas are always quick and healthy snacks to keep at your desk.
What To Know About Increasing Your Fiber Intake
1. Hydrate
With an increase in overall fiber consumption, you need to hydrate. If you suddenly increase your fiber intake without also increasing your water intake, you may get a little bound up. Make sure you're always staying properly hydrated!
2. You May Feel Bloated
At first, increasing your fiber intake may also make you feel bloated and gassy. But your body will get used to it. Don't suddenly increase your daily fiber consumption from 10 grams to 30 grams. You want to increase your fiber intake gradually, while increasing your water intake as well, until you get to a healthy amount.
Again, you want to shoot for 30 grams of fiber per day, from fruits, vegetables, whole grains, or supplements. Many of my clients use Metamucil, psyllium fiber mixed into water or coffee, or flax seed in their smoothies if they can't get enough from foods alone.
So, remember to eat plenty of whole grains and fruits and vegetables at work for an increase in your overall fiber consumption!
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Note: Individuals should always speak to their physician before making any significant dietary or lifestyle changes.
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