{"id":27443,"date":"2021-09-29T19:28:14","date_gmt":"2021-09-29T19:28:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27443"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-get-more-fiber","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/","title":{"rendered":"How To Get More Fiber: 8 Easy Ways To Transition Into A High-Fiber Diet For Gut Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#How_Much_Fiber_Do_You_Need\" >How Much Fiber Do You Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#What_Are_Some_Good_Fiber_Sources\" >What Are Some Good Fiber Sources?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#What_Are_The_Benefits_of_Getting_More_Fiber_In_Your_Diet\" >What Are The Benefits of Getting More Fiber In Your Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Normalizes_Bowel_Movements\" >Normalizes Bowel Movements\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Helps_Maintain_Gut_Health\" >Helps Maintain Gut Health\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Lowers_Cholesterol_Levels\" >Lowers Cholesterol Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Helps_Control_Blood_Sugar\" >Helps Control Blood Sugar\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Aids_In_Achieving_Healthy_Weight\" >Aids In Achieving Healthy Weight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#How_To_Get_More_Fiber_In_Your_Diet\" >How To Get More Fiber In Your Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Follow_The_Five-A-Day_Recommendation\" >Follow The Five-A-Day Recommendation\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Replace_Refined_Grains_With_Whole_Grains\" >Replace Refined Grains With Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Check_Nutrition_Fact_Labels_For_The_Amount_Of_Dietary_Fiber\" >Check Nutrition Fact Labels For The Amount Of Dietary Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Snack_On_Fruits_Nuts_And_Seeds\" >Snack On Fruits, Nuts, And Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Bake_With_High-Fiber_Flours\" >Bake With High-Fiber Flours<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Eat_More_Legumes\" >Eat More Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Serve_More_Veggies_And_Eat_Them_First\" >Serve More Veggies, And Eat Them First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Leave_Skin_On_Fruits_And_Vegetables\" >Leave Skin On Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#Replace_Low-Fiber_Foods_With_Fiber-Rich_Alternatives\" >Replace Low-Fiber Foods With Fiber-Rich Alternatives<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The human gut is a complex ecosystem of trillions of living microorganisms. The number and types of these microbes in the gut have been shown to change dramatically from one person to another, depending on factors such as diet, lifestyle, and geographical location. In recent decades, scientists have found that an unhealthy microbiome can contribute to many chronic diseases like diabetes or obesity. One way to maintain or improve your gut health is by increasing the amount of fiber you eat every day. Unfortunately, it can be hard to figure out how to get more fiber. To make your work easier, here are the eight ways to make sure you are getting more fiber each day.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Fiber_Do_You_Need\"><\/span><b>How Much Fiber Do You Need?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A person should consume 14g of fiber for every 1000 calories they eat each day (<\/span><a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a person who eats 2000 calories per day should be getting 28g of fiber per day. Many of us aren\u2019t getting near that amount.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to get your daily intake is to focus on filling your plate with foods that are high in soluble and insoluble fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s an important difference between these two types of fiber, as explained below (<\/span><a href=\"https:\/\/jasbsci.biomedcentral.com\/articles\/10.1186\/s40104-019-0350-9#ref-CR10\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soluble Fiber.<\/b><span style=\"font-weight: 400;\"> This type of fiber dissolves in water, so it is generally found in nutritious foods. It combines with water in the digestive tract to form a gel-like substance, slowing down digestion and potentially making the stool softer and easier to pass. It slows the absorption of sugar and cholesterol so they don&#8217;t enter the bloodstream too quickly, which can help control blood sugar levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insoluble Fiber.<\/b><span style=\"font-weight: 400;\"> This type of fiber does not dissolve in water. Foods that are high in insoluble fiber also have fewer calories because your body burns more calories while digesting them than if they were lower-calorie foods. Insoluble fiber adds bulk to the stool and stimulates movement through the GI tract.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-for-weight-loss\/\">High Fiber Foods For Weight Loss: 9 Things You Should Eat While Trying To Lose Weight<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32242 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png\" alt=\"how to get more fiber\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Fiber_Sources\"><\/span><b>What Are Some Good Fiber Sources?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High-fiber sources are some of the best foods for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the options you should have on your menu if you&#8217;re looking to shed a few pounds.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soluble Fibre. <\/b><span style=\"font-weight: 400;\">Legumes, nuts, seeds, some vegetables and fruits (apples, oranges, blueberries), oats, and barley.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insoluble Fibre.<\/b><span style=\"font-weight: 400;\"> Whole wheat bread and cereals (look for &#8220;whole grain&#8221; or &#8220;100%&#8221; on the package), brown rice, zucchini, leafy greens, and potatoes with skin on.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_of_Getting_More_Fiber_In_Your_Diet\"><\/span><b>What Are The Benefits of Getting More Fiber In Your Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-fiber diet has the following benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Normalizes_Bowel_Movements\"><\/span><b>Normalizes Bowel Movements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having \u226525g of dietary fiber per day can help transition your bowel movements into a healthy, regular pattern (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). You&#8217;d also need to take more water to reap the full benefits of a high-fiber diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Maintain_Gut_Health\"><\/span><b>Helps Maintain Gut Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies suggest that an increased intake of <a href=\"https:\/\/betterme.world\/articles\/is-fiber-a-carbohydrate\/\">fiber<\/a> may lower your risk of developing certain kinds of cancer (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/nbu.12212\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The reason for this is that fiber helps you maintain gut health by discouraging abnormal cell proliferation in your colon. Furthermore, it feeds the gut bacteria, which can help suppress inflammation (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/1\/16\/4591560\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32124 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-1024x576.png\" alt=\"how to get more fiber\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Cholesterol_Levels\"><\/span><b>Lowers Cholesterol Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A high intake of soluble <a href=\"https:\/\/betterme.world\/articles\/super-vegetables\/\">fiber<\/a> has been shown to reduce LDL cholesterol levels in the body by up to 5-8%. This is because dietary fiber decreases the absorption of cholesterol into the bloodstream (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/69\/1\/30\/4694117\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Control_Blood_Sugar\"><\/span><b>Helps Control Blood Sugar\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber plays an important role in stabilizing blood sugar levels and preventing insulin resistance. This property also helps prevent diabetes and cardiovascular diseases (<\/span><a href=\"https:\/\/care.diabetesjournals.org\/content\/14\/12\/1115\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aids_In_Achieving_Healthy_Weight\"><\/span><b>Aids In Achieving Healthy Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research studies have shown that increasing dietary fiber increases satiety, which results in improved weight loss efforts (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1467-3010.2007.00603.x\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32121 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4413.png\" alt=\"how to get more fiber\" width=\"768\" height=\"432\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4413.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4413-300x169.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_More_Fiber_In_Your_Diet\"><\/span><b>How To Get More Fiber In Your Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing a good <a href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\">source of fiber<\/a> isn&#8217;t enough; you have to figure out how to incorporate it in your meals without going overboard or sacrificing the meals you love and feeling deprived.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Follow_The_Five-A-Day_Recommendation\"><\/span><b>Follow The Five-A-Day Recommendation\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The five-a-day recommendation by the USDA&#8217;s Dietary Guidelines for Americans consists of a minimum of three servings of vegetables and two servings of fruit every day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). But, what does this look like?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, a serving is:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A single piece of fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One cup of raw fruits or vegetables or half a cup cooked<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups of raw leafy greens<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people struggle to achieve the five-a-day recommendation, but it can be done easily by including fruits, vegetables, or broth with every meal. For instance, a well-known example of a meal that meets the five-a-day recommendation without much effort is a grilled chicken salad with vegetables.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32120 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4414.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4414.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4414-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4414.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Replace_Refined_Grains_With_Whole_Grains\"><\/span><b>Replace Refined Grains With Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Every day, Americans eat more refined grains than whole grains (<\/span><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/grains\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The main difference between whole and refined grains is that whole grains retain their outer layer, or bran, during processing (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Because the fiber content in this layer is considered effective for lowering blood cholesterol levels and improving gut health, it plays an integral role in helping you reach your recommended daily intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits don&#8217;t stop there. <a href=\"https:\/\/betterme.world\/articles\/are-peas-good-for-you-losing-weight\/\">Fiber<\/a> can help prevent insulin resistance by slowing down digestion, lessening spikes in blood sugar after eating sugary foods, and preventing constipation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to getting enough <a href=\"https:\/\/betterme.world\/articles\/low-fiber-diet\/\">fiber<\/a>, many refined grains such as white bread and bagels provide little to no benefits. If you want to enjoy the amazing health benefits of fiber, make sure at least half of your grains are whole grains, including oats, brown rice, and quinoa.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Check_Nutrition_Fact_Labels_For_The_Amount_Of_Dietary_Fiber\"><\/span><b>Check Nutrition Fact Labels For The Amount Of Dietary Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even if you don&#8217;t know what&#8217;s on the nutrition label, there is a good chance that it contains more than just calories and nutrients. Most foods also list their <a href=\"https:\/\/betterme.world\/articles\/best-4-day-workout-split\/\">dietary fiber<\/a> content! A food is considered high in fiber if it has four grams or more per serving.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Snack_On_Fruits_Nuts_And_Seeds\"><\/span><b>Snack On Fruits, Nuts, And Seeds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Snacking can be an opportunity to get more fiber in your diet (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/09637486.2019.1595543?journalCode=iijf20\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Considering that most Americans do not get enough dietary fiber, you can be sure that when it comes to snacking, fruits and seeds are great options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits like apples, oranges, and bananas; nuts like almonds, cashews, and walnuts; seeds like chia seeds or flaxseeds all contain between four to eight grams of fiber per serving.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/too-much-fiber-in-diet\/\">Too Much Fiber In Diet? Here Is What You Need To Know To Get Rid Of The Discomfort<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32118 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418-1024x576.png\" alt=\"how to get more fiber\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4418.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bake_With_High-Fiber_Flours\"><\/span><b>Bake With High-Fiber Flours<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many popular baked goods contain high amounts of refined grains. While these products taste great, they fail to give the digestive tract the boost it needs. However, some great alternatives will provide your body with long-lasting energy while also increasing its intake of dietary <a href=\"https:\/\/betterme.world\/articles\/paleo-diet-7-day-meal-plan\/\">fiber<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, whole wheat flour contains nearly three times the amount of dietary fiber when compared to all-purpose flour. Similarly, oats and quinoa can add an extra dose of protein and fiber to your next batch of cookies or brownies.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Legumes\"><\/span><b>Eat More Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Legumes are packed with both soluble and insoluble <a href=\"https:\/\/betterme.world\/articles\/3-day-juice-detox\/\">dietary fiber<\/a> (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). They&#8217;re also an excellent source of protein, iron, and B vitamins, making them an ideal addition to any meal.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32108 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-1024x576.png\" alt=\"how to get more fiber\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4463.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Serve_More_Veggies_And_Eat_Them_First\"><\/span><b>Serve More Veggies, And Eat Them First<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people eat vegetables as a side dish, but they really should be the star of your plate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get more fiber in <a href=\"https:\/\/betterme.world\/articles\/salad-recipes-for-diets\/\">your diet<\/a>, include one or two servings of veggies with every meal. This will help you reach your daily recommendation without having to worry about feeling hungry throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always start your meal by eating the vegetables, and then follow with the starches and proteins. This way, you get to fill up on the food with the least calories and only eat more if you&#8217;re still not satiated.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Leave_Skin_On_Fruits_And_Vegetables\"><\/span><b>Leave Skin On Fruits And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Skin can be incredibly nutrient-dense, despite its aesthetics (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(97)00275-7\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Most fruits and vegetables found in the produce aisle boast high levels of dietary fiber, making it important not to peel them before cooking or eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By choosing foods like apples with their skin on, you will reap the benefits that come along with their fiber content without sacrificing flavor or texture.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\"><img decoding=\"async\" class=\"aligncenter wp-image-32109 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462-1024x576.png\" alt=\"how to get more fiber\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4462.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Replace_Low-Fiber_Foods_With_Fiber-Rich_Alternatives\"><\/span><b>Replace Low-Fiber Foods With Fiber-Rich Alternatives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don&#8217;t have to sacrifice specific foods you love to get more fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some swaps you can make to enjoy better health without sacrificing the taste:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap white bread for wholegrain\/wholemeal bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap white pasta for wholegrain\/wholemeal pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap potato chips for popcorn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap sugary snacks for fruits, nuts, and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap mayonnaise for avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap cheese for hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap butter for avocado or olive oil<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research shows that the average person should be getting at least 25-38 grams of dietary fiber per day. The truth is, most people do not get even half that! There are many benefits to adding more fiber to your diet, including helping maintain gut health and lowering cholesterol levels. If you&#8217;re looking for a quick way to add more dietary fiber to your diet, the tips in this article can help you do so.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Get_More_Fiber\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/69\/1\/30\/4694117\"><span style=\"font-weight: 400;\">Cholesterol-lowering effects of dietary fiber: a meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (1999, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(97)00275-7\/fulltext\"><span style=\"font-weight: 400;\">Database and Quick Methods of Assessing Typical Dietary Fiber Intakes using data for 228 Commonly Consumed Foods<\/span><\/a><span style=\"font-weight: 400;\"> (1997, jandonline.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1467-3010.2007.00603.x\"><span style=\"font-weight: 400;\">Dietary fibre and satiety<\/span><\/a><span style=\"font-weight: 400;\"> (2007, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/nbu.12212\"><span style=\"font-weight: 400;\">Dietary fibre and the prevention of chronic disease \u2013 should health professionals be doing more to raise awareness?<\/span><\/a><span style=\"font-weight: 400;\"> (2016, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020 &#8211; 2025<\/span><\/a><span style=\"font-weight: 400;\"> (2020, dietaryguidelines.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/care.diabetesjournals.org\/content\/14\/12\/1115\"><span style=\"font-weight: 400;\">Effects of Dietary Fiber and Carbohydrate on Glucose and Lipoprotein Metabolism in Diabetic Patients<\/span><\/a><span style=\"font-weight: 400;\"> (1991, care.diabetesjournals.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/grains\"><span style=\"font-weight: 400;\">Grains<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., myplate.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/1\/16\/4591560\"><span style=\"font-weight: 400;\">Interplay Between Fiber and the Intestinal Microbiome in the Inflammatory Response<\/span><\/a><span style=\"font-weight: 400;\"> (2013, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\"><span style=\"font-weight: 400;\">Most Americans are not getting enough fiber in our diets<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nutrition.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/09637486.2019.1595543?journalCode=iijf20\"><span style=\"font-weight: 400;\">Snacking in nutrition and health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, tandfonline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\"><span style=\"font-weight: 400;\">The Health Benefits of Dietary Fibre<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">The Role of Legumes in Human Nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (2018, intechopen.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">Whole Grains | The Nutrition Source | Harvard TH Chan School of Public Health<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., hsph.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jasbsci.biomedcentral.com\/articles\/10.1186\/s40104-019-0350-9#ref-CR10\">\u201cDietary fibre\u201d: moving beyond the \u201csoluble\/insoluble\u201d classification for monogastric nutrition, with an emphasis on humans and pigs<\/a> (2019, jasbsci.biomedcentral.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The human gut is a complex ecosystem of trillions of living microorganisms. The number and types of these microbes in the gut have been shown to change dramatically from one person to another, depending on factors such as diet, lifestyle, and geographical location. In recent decades, scientists have found that an unhealthy microbiome can contribute [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27445,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-27443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get More Fiber: 8 Easy Ways To Transition Into A High-Fiber Diet For Gut Health - BetterMe<\/title>\n<meta name=\"description\" content=\"How to get more fiber? Here are 8 ways of switching from a low-fiber diet to one that&#039;s rich in gut-healing and digestion-enhancing foods.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get More Fiber: 8 Easy Ways To Transition Into A High-Fiber Diet For Gut Health\" \/>\n<meta property=\"og:description\" content=\"How to get more fiber? Here are 8 ways of switching from a low-fiber diet to one that&#039;s rich in gut-healing and digestion-enhancing foods.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1691774116.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"How To Get More Fiber: 8 Easy Ways To Transition Into A High-Fiber Diet For Gut Health\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/\"},\"wordCount\":1867,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-get-more-fiber\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1691774116.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The human gut is a complex ecosystem of trillions of living microorganisms. The number and types of these microbes in the gut have been shown to change dramatically from one person to another, depending on factors such as diet, lifestyle, and geographical location. In recent decades, scientists have found that an unhealthy microbiome can contribute to many chronic diseases like diabetes or obesity. One way to maintain or improve your gut health is by increasing the amount of fiber you eat every day. Unfortunately, it can be hard to figure out how to get more fiber. To make your work easier, here are the eight ways to make sure you are getting more fiber each day.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Much Fiber Do You Need?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A person should consume 14g of fiber for every 1000 calories they eat each day (<\/span><a href=\\\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, a person who eats 2000 calories per day should be getting 28g of fiber per day. Many of us aren\u2019t getting near that amount.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The best way to get your daily intake is to focus on filling your plate with foods that are high in soluble and insoluble fiber.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There's an important difference between these two types of fiber, as explained below (<\/span><a href=\\\"https:\/\/jasbsci.biomedcentral.com\/articles\/10.1186\/s40104-019-0350-9#ref-CR10\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Soluble Fiber.<\/b><span style=\\\"font-weight: 400;\\\"> This type of fiber dissolves in water, so it is generally found in nutritious foods. 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To make your work easier, here are the eight ways to make sure you are getting more fiber each day.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Much Fiber Do You Need?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A person should consume 14g of fiber for every 1000 calories they eat each day (<\/span><a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, a person who eats 2000 calories per day should be getting 28g of fiber per day. 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