Emily Leeming, a dietitian and gut microbiome scientist, emphasizes the importance of fiber in our diets, aiming to encourage people to consume more of it. Despite recommendations of 28 grams per day, most Americans fall short. Fiber is vital for gut, heart, and metabolic health, with various types offering unique benefits.
Here are three easy tips from Leeming to increase fiber intake:
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Keep the Skin On: Consuming fruits and veggies with their skins can double your fiber intake. For instance, potatoes with skin offer about 3-4 grams of fiber, compared to just 1-2 grams when peeled.
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Snack on Dried Fruit: Dried fruits, due to the concentration of nutrients, provide more fiber per ounce than their fresh counterparts. However, they’re also higher in sugar and calories, so be mindful of portion sizes.
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Enjoy High-Fiber Desserts: Ingredients like dark chocolate, nuts, and seeds can be incorporated into sweet dishes to boost fiber intake. For breakfast, mix berries, nuts, and nut butter into yogurt or oatmeal for a tasty, fiber-rich start to your day.
Leeming’s strategies make adding fiber to your diet simple and enjoyable.
