We have all heard fiber is our friend and has many health benefits. Fiber most recognized for keeping you regular, lowering your cholesterol, increasing satiety and helping balance your blood sugar level.  The average American consumes only 15 grams per day but the recommended is 25 grams for woman and 38 grams for men.

Tips to increase fiber intake:

1. Go Green.

Throw spinach, kale and other green leafy veggies into your protein shake for breakfast. Swap out the iceberg lettuce for a nutrient rich dark green leafy salad or lettuce sandwich wrap.

2. Roast ‘em up.

Try roasting brussel sprouts, broccoli and cauliflower instead of steaming.

3. Berry delicious.

Berries are packed full of antioxidants. Toss berries into your protein shake, or over a nice piping hot bowl of oatmeal. Dress up plain greek yogurt with mixed berries and sprinkle with walnuts.

4. Beef up with beans.

Toss garbanzo beans, kidney beans or pinto beans into mixed greens and make a delectable salad.

5. Go nuts.

Nuts are an excellent source of healthy fats and protein. Spread nut butter over whole wheat toast for breakfast. Grab a handful of nuts for a healthy snack.

Bonus tip: Want to feel full after you eat a meal? Eat fruit, veggies, beans and nuts, they are all an excellent source of fiber and take longer to chew, slow digestion and allow your brain time to signal “I’m full”.