It is recommended that women consume 25 grams of fiber a day and that men consume 35 to 40 grams. Most men and women are not meeting these recommendations! Fiber can lower blood sugar, cut cholesterol and help your digestion significantly. The best way to up your fiber intake? Make sure your diet is filled with fiber-rich foods! Edamame, avocado, beans (kidney, black, garbanzo), whole-wheat pastas, rice, lentils, and artichokes are just a few items that are full of fiber.
If you are cooking a meal that is not high in fiber on its own, try to make fiber the focus of your side dishes. A great addition to most meals is sautéed spinach with garlic and lemon. All you need is a tablespoon of olive oil, 2 garlic cloves, spinach, a tablespoon of lemon juice and a pinch of salt. Cook the spinach in the olive oil, then add the garlic, and lastly add the lemon and salt! It is so easy!
A tomato and avocado salad is another dish you can add to almost any meal. Simply dice up the tomato and avocado, sprinkle feta, salt and pepper on top – and dress with olive oil and balsamic vinegar. Other great sides are red lentil and vegetable soup, double-pea soup, and warm pear and green bean salad!
Allowing fiber to be the focus of your side dish is a great way to make sure you are keeping up with the recommended fiber servings!