8 Great Tips To Get Your Fiber
Jodi Citrin, MS, RD, President, Citrition, LLC

Fiber is an essential part of a healthy diet and most Americans do not get enough. Fiber is the indigestible part of plants and is found in fruits, vegetables, whole grains and beans. Fiber helps decrease the risk of heart disease and various types of cancer, control blood sugar and aids in the function of the digestive system. It also fills you up which helps with weight loss and weight maintenance. Most adults need about 25 – 35 grams per day. Children need 5 grams + their age each day. For example, a four year old would need 5 + 4 or 9 grams per day.  
To make sure you are getting enough fiber try these tips:   

1. Add some fruit to your breakfast. Toss some blueberries in your cereal to get a great source of fiber (almost 4 grams per cup) as well as Vitamin C and antioxidants.
2. Include a vegetable with your lunch. Many people think about including vegetables at dinner, but not at lunch. Next time you’re ordering or making a sandwich, make sure to include some lettuce, tomatoes, cucumbers or even a half sour pickle for some extra fiber.
3. Go “whole”. Whole grains are an excellent source of fiber. Choose grains such as whole wheat, corn, oats, barley and brown rice for additional fiber in your diet.
4. Remember your beans. Try lentil soup for lunch, some chickpeas in your salad or a bean-filled burrito. Beans will fill you up and are an excellent source of fiber.
5. Eat your fruits and vegetables with the skin. Whether it’s an apple, pear or potato, keep the skin on. The skin is loaded with fiber. Just make sure to wash it well first!
6. Look for the grams of fiber on the food label. Try to choose foods that have at least 3 grams of fiber per serving. These foods are good sources of fiber.
7. Toss an Impact bar in your bag for an afternoon snack. Impact bars have 6 grams of fiber per bar.
8. Try adding one extra high fiber food each day. Remember to increase your fiber intake slowly. Increasing your intake too quickly can lead to intestinal distress. Make sure to drink plenty of water to aid in the digestion of the fiber.

Jodi Citrin, MS, RD is the President of Citrition, LLC, a cutting-edge private nutrition counseling practice based in New York City specializing in healthy eating and weight loss. Her NYC-based practice attracts clients across the country including models, news anchors and celebrities. In addition to private counseling, Jodi is often asked to speak at corporations, non-profit organizations, hospitals and universities throughout the tri-state area.