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How To Eat 37 Grams Of Fiber In A Day

How To Eat 37 Grams Of Fiber In A Day

Many people, especially those that know that heart conditions run in their families, are keen on their diets. They want to take in as much fiber as possible. However, this is not as easy as it may sound. You need a very high level of discipline to be able to consume the high levels of fiber that are deemed significant and healthy for the body on a daily basis.  Such discipline can, however, be achieved. Most people who are passionate about exercising and want to gain healthy bodies can manage it.

Many people find it challenging to consume enough fiber because most sources of fiber do not have a very pleasant taste. Because of this, most of us fail to meet our daily recommended fiber intake. This is why fiber content counting is necessary to avoid the threat of increased cholesterol and heart conditions. Here are some solutions to help you get enough fiber in your day.

Berry Berry Shakes

The best way to make sure that you are getting enough  fiber in your body is by making fruit shakes. These consist mostly of frozen fruits. I recommend the use of berries and not just any frozen fruits. Consider mixing blueberries, raspberries, and blackberries. Raspberries can add a lot of sweetness to your fruit shake. Apart from acting as a sweetener, they will also help you achieve your 37-gram mark. A cup of a berry mix shake will give your body around 12 to 15 grams of fiber. This is a significant amount when working to consume 37 grams of fiber in a day.

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    Wheat Germ and Flaxseed

    Many people will not buy into this idea because they find these foods distasteful and simply not worth it. Flaxseed, for example, cannot be taken alone. You will need to take it alongside something else that will make it soft and taste better. You can consider mixing it with frozen fruit and you will not even realize or notice the taste of the flaxseed or even the wheat germ. Using flaxseed and wheat germ in shakes is great for helping you to attain the level of fiber you are aiming for.

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    Wheat Germ and Flaxseed

      Chocolate and Fiber

      This is the best option for people that love chocolate. Chocolate can be used to accompany fiber by making your own chocolate fiber bars. They taste good and will be great for your overall health. For those people that are not into chocolate, a berry flavor is also an option.

      As you make your diet plans, ensure that you include some chocolate to help you enhance the taste of fiber and increase your intake.

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        Store-bought Fiber Bars

        There are numerous brands of tasty fiber bars. They can act as supplements to your daily fiber intake and can be chewed easily. They also do not contain a lot of carbohydrates. Eating them as a snack once in a while may help to boost your fiber intake.

        New Double-Fiber Wheat Bread

        This bread is made by taking the usual high fiber ingredients and processing them to form a bread that contains a lot of wheat. This is blended and is chewier than normal bread. Though processed foods are not preferred to natural and less-processed foods, double fiber bread is a food that has very little nutrients withdrawn. It is therefore very beneficial to the body when it comes to nutrients, and especially fiber.

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        The New Double Fiber Whet Bread

          Be On A Fiber Mission

          While it is healthy to include more fiber in your diet, this does not necessarily mean it is an easy task to achieve. It is difficult to consume only fiber, especially when it comes to the unpleasant taste that goes along with it.

          In order to increase your overall fiber intake, you should consume fiber supplements together with other foods. It is also a good idea to consume foods that are rich in fiber, such as corn, white beans, black beans, avocado, whole-wheat pasta, brown rice, edamame, whole-wheat bread, lentils, pears, artichokes, oatmeal, raspberries, etc. By consuming such foods, you will find easier to increase your intake of fiber and reach the daily requirement.

          So, setting yourself on a “fiber mission” to reach 37 grams a day really can help your overall health. In addition to the foods listed above, you can also consume fiber wraps (which can provide you with around 22 grams of fiber!), preparing sandwiches with roasted beef, eggs, or even burger meat — whatever flavours you prefer.

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            Featured photo credit: Shutterstock via shutterstock.com

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            Evlin Symon

            Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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            Last Updated on March 25, 2020

            How to Live Longer? 21 Ways to Live a Long Life

            How to Live Longer? 21 Ways to Live a Long Life

            When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

            So, how to live longer? Here are 21 ways to help you live a long life

            1. Exercise

            It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

            2. Drink in Moderation

            I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

            3. Reduce Stress in Your Life

            Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

            4. Watch Less Television

            A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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            Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

            5. Eat Less Red Meat

            Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

            If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

            6. Don’t Smoke

            This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

            7. Socialize

            Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

            8. Eat Foods Rich in Omega-3 Fatty Acids

            Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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            9. Be Optimistic

            Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

            10. Own a Pet

            Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

            11. Drink Coffee

            Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

            12. Eat Less

            Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

            13. Meditate

            Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

            Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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            How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

            14. Maintain a Healthy Weight

            Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

            15. Laugh Often

            Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

            16. Don’t Spend Too Much Time in the Sun

            Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

            17. Cook Your Own Food

            When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

            Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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            18. Eat Mushrooms

            Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

            19. Floss

            Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

            20. Eat Foods Rich in Antioxidants

            Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

            Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

            21. Have Sex

            Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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            Featured photo credit: Sweethearts/Patrick via flickr.com

            Reference

            [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
            [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
            [3] Arch Intern Med.: Red Meat Consumption and Mortality
            [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
            [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
            [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
            [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
            [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
            [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
            [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
            [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
            [12] JAMA: The Disease Burden Associated With Overweight and Obesity
            [13] JAMA: The Disease Burden Associated With Overweight and Obesity
            [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
            [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
            [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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