Fiber is one of the things many people lack in their diet. As you train, fiber is critical to help you curb your growing appetite and it also has many other benefits. I used to have several issues with increasing my fiber intake and often times I have even had a little bit too much :(. The daily average fiber intake is about 11 grams. But to be healthy you need 25 to 38 grams of fiber a day
I figured I would share some great ways to increase fiber with little to no effort.
1- Add a salad a day. As you know, I have been on this one salad a day kick but another benefit of eating lots of veggies is the immediate boost in fiber, Adding lots of raw veggies and beans to your salad makes this easy as can be!
2- Add some beans once or twice a week. Black beans are easy fix and often times can be a quick soup/snack if you’re hungry. If you are not a bean person try having some chili instead.
3- An apple a day keeps the doctor away. Did you know a regular size apple contains 5g of fiber!? Other fruits with high fibers are pears and raspberries (5+).
4- Love oatmeal or yogurt? I do! Quick way to add fiber is to add some flax seed to it. In oatmeal you can’t taste the flax but in your yogurt add it to granola (high in fiber- organic kind) and add some raspberries for a great breakfast full of fiber!
5- Veggies high in fibers– avocado, broccoli, cabbage, peas, spinach, sweet potatoes and kale. (Note the colors- Green!)
As you are increasing your fiber make sure you drink lots of water and don’t overdo it. If you catch yourself having too much fiber (stomach turns or cramps), easily slide back on the fiber, add breads (whole wheat) and solid meats to balance it off.
Here’s what optimum daily high fiber intake can do for you from commonsensehealth.com but also your hair
- Increase healthy bowel movements,
- Decrease hemorrhoids and colon cancer,
- Lower cholesterol and risk of heart disease,
- Help you maintain normal healthy body weight,
- Normalize blood sugar and lower risk of diabetes.
Dark green vegetables – broccoli, spinach have lots of vitamins A & C which are essential for your hair growth and strength. Also beans and lentils are packed with protein, zinc and biotin which are key for healthy hair!
Here is a chart that helps show you a variety of them as well.