Centegra Healthy Living Institute
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Fill up on Fiber

Dietary fiber is an indigestible part of our food that comes from plants. Great sources of fiber come from fruits, vegetables, beans, nuts, seeds, and whole grains. The recommended amount of fiber that we should be eating is 25-35 grams per day for optimal health. Adding fiber to your diet can help you lose weight by feeling full and eating less. Fiber can also help with lowering cholesterol, constipation, and keeping blood sugars in healthy ranges. Remember when adding fiber to your diet, do not forget to drink plenty of water to avoid constipation.

Easy ways to add fiber to your diet:

  • Choose whole grains when it comes to cereal, bread, rice, and pasta. Hint: look in the ingredients on the label and make sure “whole grain” is number 1.
  • Try sprinkling chia or flax seeds into your yogurt or oatmeal. Only 1 tablespoon of chia seeds provides 7 grams of fiber!
  • Add heart healthy almonds, black beans, or berries to your salads for a fun summer treat.
  • Have fun with grilling vegetables and fruit. Great ones to try: zucchini, bell peppers, mushrooms, asparagus, pineapples, and peaches!
  • Making half of your plate fruits and vegetables!

Jinger Christal RDN, LDN
Diabetes Dietitian

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