Increase Your Fiber Intake with Flaxseeds this January!

Did you know that fiber is only found in plants? Dietary fiber, also known as roughage, is a form of carbohydrate from plants. Many great food sources of fiber include fruits, vegetables, whole grains, and legumes. Nutritional fiber supplements are another way to incorporate fiber into your diet. National Fiber Focus month, which happens every January, emphasizes adding fiber to your diet for health benefits.

Fiber has health benefits that include regulating your digestive patterns while avoiding constipation. Other benefits include heart health, lowering cholesterol, regulating blood glucose, and maintaining intestinal health.

There are two forms of fiber, soluble fiber, and insoluble fiber. The type of fiber varies depending on the food, though most foods contain a mix of soluble and insoluble fiber. Insoluble fiber attracts water to the intestine, which increases the bulk and softness of stool. Soluble fiber softens stool and ferments in the intestine to produce healthy gut bacteria.

Adding More Fiber to Your Diet

If you have not been consuming enough fiber, you should begin doing so slowly. When adding fiber to your diet, it is best to follow these steps:

1. Start slow. Add one fiber-rich food daily for one week, then increase it to two. It is important to add high-fiber foods gradually as too much fiber at once creates discomfort.

2. Eat a variety. Some examples of fiber-rich foods include whole-grain bread products, oatmeal, fruits, and vegetables. These foods are naturally full of fiber and typically do not contain added sugars.

3. Increase your water intake. You should also ensure you are consuming adequate water in conjunction with fiber. This is because inadequate water intake can result in hardened stool, therefore, 8 to 12 (8-oz) cups of water are recommended each day.

Adding Flaxseed to Your Diet

Flaxseeds are a great source of fiber that has become increasingly popular. One to two tablespoons of ground flaxseed are typically recommended daily for adults. The daily requirement is easy to meet when incorporated into your favorite foods! Here are some ways to incorporate flaxseed into your daily meal plan:

• Add a few tablespoons of flaxseed to smoothies made with fresh fruit.
• Sprinkle flaxseed over cereal or mix in with yogurt for breakfast
• Add flaxseed to salads, fish, meat, or chicken dishes
• Add a cup of flaxseed when baking cookies for an added nutritional boost.
• Add a cup of flaxseed to muffins, breads, brownies, and cupcake mixes.
• Add flaxseed to tomato sauce, gravies, and sauces

Adding fiber to your diet can create powerful benefits to improve your health.

Your Turn to Action: How will you add more fiber to your diet? Let me know in the comments below.

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