For all the attention that protein gets, the nutrient that experts really want us to focus on is actually fiber.<\/p>\n
Dietitians recently told TODAY.com that meeting your fiber goals is one of a few healthy eating habits<\/a> better for you than monitoring the scale. And a healthy aging expert named fiber as one of his top nutrients for wellbeing<\/a> later in life.<\/p>\n Adding fiber can be a challenge, though. That’s not because it’s hard to find, but because it can cause some stomach issues if you go too hard too quickly.<\/p>\n Here’s exactly how much to add to your diet each week to get those important nutritional benefits without unpleasant side effects.<\/p>\n Dietitian Tip of the Day: Add Just 5 Grams of Fiber a Week<\/p>\n How do you increase the amount of fiber you’re getting without also feeling that bloating, cramping or digestive issues?<\/p>\n Take it slow, Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.<\/p>\n Specifically, just add 5 grams of fiber at a time.<\/p>\n Start by “doing the research on yourself,” Derocha says. “Figure out how much on average you’re getting now,” she explains, “and then increase by 5 grams per day (each week) to get to your goal amount of 25 to 40 grams per day.”<\/p>\n For example, if you find out that you’re only eating around 15 grams per day, add an additional 5 grams of fiber to your day (for 20 grams daily) for one week before adding more. Then, the next week, add another 5 grams to your day to get to about 25 grams every day.<\/p>\n Why It Matters<\/p>\n Fiber is essential for digestion, but also plays important roles in keeping blood sugar and cholesterol levels stable. It also supports heart health and weight management.<\/p>\n \u201cA lot of really great, nutrient-dense foods have fiber,\u201d Derocha says, such as fruits, veggies, whole grains, beans, legumes and seeds. Fiber-rich foods like these also provide other healthy plant compounds, including vitamins, minerals and antioxidants.<\/p>\n However, anyone who has suddenly added a lot more fiber to their diet can tell you that there’s an adjustment period. If you increase your fiber intake<\/a> too much at once, you’re bound to experience some gastrointestinal discomfort or distress (a polite way of saying bloating, gas and diarrhea).<\/p>\n Going slowly with fiber will help you get all the benefits of this nutrient without the “bloating, gas or stomach issues from overloading your system with fiber,” Derocha says.<\/p>\n How to Get Started<\/p>\n First, take a few days to track how much fiber you’re eating already on average. Then make a fiber goal for yourself.<\/p>\n To get from where you are now to your fiber goal, aim to add just 5 additional grams of fiber to your day for one week. And it’s easier than you might think<\/a>.<\/p>\n That’s the equivalent of adding an apple (4 grams of fiber) or pear (6 grams) to your breakfast. Or, try mixing a half-cup of chickpeas (6.5 grams fiber) or a quarter-cup of lentils (4 grams fiber) into your salad at lunchtime. A handful of almonds will net you 4 grams fiber while a serving of dried figs gets you a perfect 5 grams fiber.<\/p>\n And keep in mind that it’s OK to mix it up, and you should try to spread your fiber throughout the day. “The goal is not to have 25 grams of fiber at breakfast. The goal is to consistently distribute that,” Derocha says. You can make it easier by trying “to include a fiber-rich food at every meal,\u201d she says.<\/p>\n And, as always, stay hydrated. That’s especially important as you add more fiber to also add more water to your day to help keep your digestive system moving.<\/p>\n