Adding high-fiber vegetables to your meals is one of the easiest, tastiest and most nutritious ways to get more fiber in your diet. And that’s something most of us should probably be paying more attention to.
Adults should get between 25 and 38 grams of fiber every day, according to the U.S. Department of Agriculture. But many people fall pretty far short of that and end up closer to 10 to 15 grams a day, experts tell TODAY.com. That may leave you feeling backed up and bloated. You might notice yourself feeling hungry soon after your meals, too.
So how can you get more fiber? High-fiber vegetables are a great place to start. Not only are there a lot of delicious, versatile veggies to choose from, but they often come packed with other nutrients as well, such as vitamin C and folate. That’s why eating with fiber and gut health in mind can also help you reach other health goals.
Why is fiber so important?
Fiber is the “street sweeper of your system,” as Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, puts it, helping clear out excess waste from your body. That maintains your ability to absorb nutrients from food and prevents constipation and bloating, Derocha tells TODAY.com.
Soluble fiber, which swells in water, slows down the movement of meals through your intestines. This helps regulate blood sugar and cholesterol levels, TODAY.com explained previously. Insoluble fiber performs the opposite job, meaning it pushes stool through your bowels more quickly. It also adds bulk to your stool and increases the feeling of fullness after a meal, which can aid in weight loss.
It’s important to get both types of fiber in your meals throughout the day, which can be a challenge. But incorporating more plant foods, particularly vegetables, into your diet is an easy way to get both soluble and insoluble fiber.
Because fiber is found in plants, filling your plate with plant foods — vegetables, fruits, whole grains, beans, legumes —…
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