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How to Boost Fiber Intake Using Common Pantry Items

Fiber is an important part of a well-balanced diet and comes with a number of health benefits. There are two types of fiber: insoluble fiber and soluble fiber.

Insoluble fiber keeps food moving through our digestive system, aiding digestion regularity. Soluble fiber can increase satiety with meals, lower cholesterol, and help with blood sugar control. Increased fiber intake in general is associated with reduced risk of diabetes, heart disease, and some types of cancer, such as colorectal cancer.

The Dietary Guidelines for Americans, 2020-2025 provides age and sex-based recommendations for nutrient intake. Generally, it is recommend to consume 14 grams of fiber per 1,000 calories. More specific recommendations are provided below.

Sources of fiber include fruit, vegetables, whole grains, beans, nuts, and seeds. Many of these items can be found at TOPSS, including dried date pieces, raisins, oatmeal, garbanzo beans, lentils, walnuts, almonds, pistachios, peanut butter, and canned fruit and vegetables, such as pears and sweet peas. Other cheap sources of fiber include bananas, potatoes, sweet potatoes, whole wheat pasta, and canned beans.

Here are a few ways to increase fiber intake using TOPSS items:

  • Top oatmeal and cereal with nuts, date pieces, or raisins,

  • Add beans, lentils, or canned peas to rice, salads, and soups

  • Use whole wheat or whole grain bread for toast and sandwiches

  • Try adding lentils to pasta sauce for a quick lentil bolognese

  • Include fruit, whole grains, and/or nuts at snack time



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