STEALTH WAYS TO SNEAK MORE FIBER INTO YOUR DIET.
As the brunt of potty jokes, fiber may not be as sexy as a topic of conversation on gym floors as protein. But in the pursuit of better health and a physique as lean as a racehorse, it’s no less important. That’s because dietary fiber performs some pretty amazing functions in your body when you get enough. // By squashing hunger pangs and improving blood sugar control, fiber can be an important ally in the battle of the bulge. When people in a University of Massachusetts Medical School study were encouraged to simply eat 30 grams of fiber or more a day, they shed almost as much weight as those following a more complicated diet. Other research has linked a high-fiber diet with improved sleep quality, better blood pressure numbers, less risk for diabetes and fewer instances of certain cancers. It’s no wonder then that an American Journal of Epidemi
ology study found that people who eat an average of 27 grams of fiber per day were 23 percent less likely to die of any cause than those who consumed a mere 15 grams. And, of course, there is that whole thing about keeping your bowels moving smoothly. // But if you’re like most Americans, chances are you’re failing miserably when it comes to eating enough fiber. Women need 25 grams of fiber per day and men should shoot for 38 grams, according to the Institute of Medicine. But surveys say many of us are lucky to get even half of what’s needed. // This may leave you thinking that you have to drown your protein shakes in Metamucil to get enough fiber. Not so! Just a few simple high-fiber additions to the foods you already eat can really add up over the course of a day. Here’s how to crush your daily fiber quota.