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September 2018

Fiber: how to increase intake

Increasing daily fiber intake is commonly recommended to improve gut health. But it might also have health benefits beyond the gut. New research shows that consuming at least 21 grams of fiber every day reduces the risk for depression. In the US, most people only consume an average of 15 grams daily.

So what are some easy ways to increase fiber intake? Grains aren't your only option. Some foods have more fiber than you think. One half cup of almonds contains 7.5 grams of fiber, compared to only 5.5 grams in one cup of Bran Flakes cereal. Avocado is also packed with fiber – 15.6 grams in one cup. And just one tablespoon of chia seeds contains 5.5 grams.

Looking for more options to suggest to your patients? Check out our new chart on Fiber-Rich Common Foods.

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