HEALTHY YOU
5 Ways to Add 5 Grams of Fiber
Eating more fiber has been linked to longevity and weight loss. Here’s how to up your game
MY GRANDMOTHER called it “roughage,” but today we know it as fiber—that good-for-you plant stuff that helps lower cholesterol, cuts your risk of weight gain and feeds your gut microbiome.
The U.S. Dietary Guidelines recommend that women 50 and older eat at least 22 grams per day, and men at least 28. Some research suggests that even more is better: In one study, eating 30 grams of fiber per day was nearly as effective for weight loss as cutting out sugar, fat, salt and alcohol. But the average American consumes a mere 18 grams per day. How can we do better? High-fiber cereals and lots of beans can get you there, but maybe eating like a rabbit or a cowboy isn’t for you. Here are some other ways to boost your intake.
1. CHEAT YOUR CRUST
A quarter cup of nearly flavorless ground flaxseed has more than 11 grams of fiber; sprinkle it into piecrust doughs or cake batters. (And pick pumpkin pie: A cup of pumpkin has 7 grams.)
2. VISIT THE ORCHARD
A single apple gives you 5 grams of fiber; a single pear or persimmon provides 6 grams.
3. TAKE A DIP
Swap out your onion dip for hummus. Made from chickpeas, it delivers 5 grams of fiber per one-third cup.
4. CHOOSE WHOLE WHEAT PASTA
A cup supplies nearly 6 grams—more than double that of plain pasta. Or try pastas made from red lentils or chickpeas.
5. SEE RED
Half a cup of raspberries has 5 grams of fiber, more than double that of blueberries, strawberries or blackberries.
Stephen Perrine is the author of several books on nutrition, including AARP’s The Whole Body Reset.