{"id":384,"date":"2019-05-01T19:26:39","date_gmt":"2019-05-01T19:26:39","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=384"},"modified":"2023-11-10T21:13:21","modified_gmt":"2023-11-10T21:13:21","slug":"top-tips-to-add-fiber-to-your-diet","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/top-tips-to-add-fiber-to-your-diet\/","title":{"rendered":"Top Tips to Add Fiber to Your Diet"},"content":{"rendered":"\n<ul class=\"wp-block-social-links is-style-logos-only is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.facebook.com\/BotanicChoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.pinterest.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.289,2C6.617,2,3.606,5.648,3.606,9.622c0,1.846,1.025,4.146,2.666,4.878c0.25,0.111,0.381,0.063,0.439-0.169 c0.044-0.175,0.267-1.029,0.365-1.428c0.032-0.128,0.017-0.237-0.091-0.362C6.445,11.911,6.01,10.75,6.01,9.668 c0-2.777,2.194-5.464,5.933-5.464c3.23,0,5.49,2.108,5.49,5.122c0,3.407-1.794,5.768-4.13,5.768c-1.291,0-2.257-1.021-1.948-2.277 c0.372-1.495,1.089-3.112,1.089-4.191c0-0.967-0.542-1.775-1.663-1.775c-1.319,0-2.379,1.309-2.379,3.059 c0,1.115,0.394,1.869,0.394,1.869s-1.302,5.279-1.54,6.261c-0.405,1.666,0.053,4.368,0.094,4.604 c0.021,0.126,0.167,0.169,0.25,0.063c0.129-0.165,1.699-2.419,2.142-4.051c0.158-0.59,0.817-2.995,0.817-2.995 c0.43,0.784,1.681,1.446,3.013,1.446c3.963,0,6.822-3.494,6.822-7.833C20.394,5.112,16.849,2,12.289,2\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Pinterest<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-tiktok  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/@botanicchoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 32 32\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M16.708 0.027c1.745-0.027 3.48-0.011 5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li><\/ul>\n\n\n\n<p>\u201cYou need to eat more fiber\u201d is something you\u2019ve most likely heard before, but do you know why? <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">What is Fiber?<\/h2>\n\n\n\n<p>Fiber is found mainly in unprocessed foods such as vegetables, fruit, whole grains, nuts, seeds, beans, granola, yogurt and a variety of snacks. There are two types of fiber \u2013 soluble and insoluble. It is important to include both in your diet to reap all the possible health benefits. However, both types are neither digested nor absorbed. So, then what is the purpose? <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Including Fiber in Your Diet<\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/www.botanicchoice.com\/Heart-Health\/\">Heart protection<\/a>.<\/strong> As the name implies &#8211; soluble fiber attracts water and dissolves, making it a gel-like substance. The way this fiber works with your body is like a cycle. The gel substance binds with cholesterol particles and cholesterol-made stomach acids, helping eliminate them from the body. Then, the leftovers are used to make new stomach acids.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.botanicchoice.com\/Blood-Sugar\/\">Blood sugar regulation<\/a>.<\/strong> Just like cholesterol, fiber binds to sugar. Since fiber is not digestible, it takes the sugar with it as it goes through the digestive system instead of being absorbed. <\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.botanicchoice.com\/Digestive-Health\/\">Digestive health<\/a> &amp; <a href=\"https:\/\/www.botanicchoice.com\/Weight-Loss\/\">weight management<\/a>.<\/strong> Soluble fiber also slows digestion, allowing your body to digest and absorb everything it can. Fiber is considered bulky, which helps you feel full longer reducing the number of calories you would otherwise consume. It also pushes toxins through the digestive tract more quickly than they would on their own.<\/p>\n\n\n\n<p><strong>Healthier Gut\nBacteria.<\/strong> The good bacteria in your gut feeds off fiber, therefore you\u2019re\nhelping them thrive longer. <\/p>\n\n\n\n<style>table.wp-block-table.aligncenter {\n    width: 100%;\n}\n\ntable.wp-block-table.aligncenter tr:first-of-type {\n    background: #747373;\n    color: white;\n}\n\ntable.wp-block-table.aligncenter td {\n    text-align:center;\n}<\/style>\n\n\n\n<h2 class=\"wp-block-heading\">How Much Fiber Should We Get Each Day?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"338\" height=\"157\"  src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/table-1-3.png\" alt=\"\" class=\"wp-image-429\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/table-1-3.png 338w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/table-1-3-300x139.png 300w\" sizes=\"auto, (max-width: 338px) 100vw, 338px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to Add Fiber to Your Diet<\/h2>\n\n\n\n<p><strong>Choose whole foods. <\/strong>Choosing whole-foods instead of empty carbs ensures that you get fiber in your diet. Try beans, whole grains, fruits and vegetables.<\/p>\n\n\n\n<p><strong>Whole grains instead\nof refined or processed grains. <\/strong>If the whole grain is intact, it retains\nits fiber rich coating. Oatmeal, barley, quinoa and wheat berries are all good\nwhole-grain options. <\/p>\n\n\n\n<p><strong>Load up on veggies.<\/strong>\nIncluding non-starchy veggies in your meals helps you get all the nutrients\nwith fewer calories. If you have a hard time eating the veggies on your plate,\ntry to eat majority of them first. <\/p>\n\n\n\n<p><strong>Snacks.<\/strong> Believe\nit or not, popcorn is one of the best snack options (without all the salt and\nbutter). It is a whole grain rich in fiber. To make it healthy, try to air pop\nit instead of using microwave bags of popcorn. Your best snack option for fiber\nis fruit since most of them are fiber rich. Pears, berries and applies are all\nfiber-rich fruits that will also help you feel full longer! Chia seeds also\nprovide high amounts of fiber, minerals and protein.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Supplement Your Diet <\/h2>\n\n\n\n<p>While you should try to obtain most of your daily fiber intake from healthy, fiber-rich foods, it is okay to supplement your diet to reach the daily goal if you drink a lot of water. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Digestive-Health\/Organic-Psyllium-Husk-90-ct.axd\">Psyllium<\/a><\/span>, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/cholesterol-health\/Oat-Bran-1000-mg-90-tablets.axd\">oat bran<\/a><\/span>, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Digestive-Health\/Prune-and-Senna-30-softgels.axd\">prune &amp; senna<\/a><\/span>, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Digestive-Health\/Fenugreek-Anise-90-tablets.axd\">fenugreek &amp; anise<\/a><\/span> and <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/quest-nutrition\/\">protein bars<\/a><\/span> are easy fiber fills to add into your daily routine.<\/p>\n\n\n\n<p>Give them a try today!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><a href=\"https:\/\/www.botanicchoice.com\/digestive-health\/\"><img loading=\"lazy\" decoding=\"async\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/Fiber-CTA-1.jpg\" alt=\"\" class=\"wp-image-401\" width=\"766\" height=\"300\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/Fiber-CTA-1.jpg 1021w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/Fiber-CTA-1-300x118.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2019\/05\/Fiber-CTA-1-768x301.jpg 768w\" sizes=\"auto, (max-width: 766px) 100vw, 766px\" \/><\/a><\/figure><\/div>","protected":false},"excerpt":{"rendered":"<p>\u201cYou need to eat more fiber\u201d is something you\u2019ve most likely heard before, but do you know why?<\/p>\n","protected":false},"author":2,"featured_media":398,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-and-recipes"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/384"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=384"}],"version-history":[{"count":29,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/384\/revisions"}],"predecessor-version":[{"id":8899,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/384\/revisions\/8899"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/398"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}