Fiber is very beneficial to our health; however, most Americans don’t eat the recommended daily dosage. The average American eats approximately 14 grams of fiber per day. The recommended dosage is between 21 and 38 grams. This particular compound is beneficial to our health because it encourages colon health, prevents constipation, prevents cardiovascular disease, prevents type 2 diabetes, and prevents certain cancers. So how can we get more of this beneficial fiber into our daily diets?

While some people may believe that getting 21-38 grams of fiber per day is nearly impossible (considering that a slice of white bread has only 0.6 grams), simple diet adjustments can make the process rather easy. There are numerous foods out there which offer at least 3 grams of fiber per serving. For instance, you can substitute your fruit juices for whole fruit. You can replace white bread with whole grain bread. You can substitute your morning white bagel for oatmeal or fiber enriched cereal. White pasta can be easily substituted for whole wheat pasta and white rice can be replaced by brown rice or barley. Instead of cooking fattening meats, you can increase your fiber intake by consuming more beans, lentils, and whole grains. As for soup, try switching from meat and cream stews to bean chilies and lentil soups.

As for snacking, try to replace your chips and crackers with raw veggies and mixed nuts. And instead of a high calorie desert, make yourself a fresh fruit salad. All of these food choices are rich in fiber. So as you can see, the transition from no fiber to high fiber is quite easy. All you have to do is adopt a few diet changes and you can be on your way to a healthier new you.