KERRI GLASSMAN'S 13 SNEAKY WAYS TO ADD MORE FIBER TO YOUR DIET

When talking about weight loss, we often hear things like satiating, stay fuller longer, and satisfied. The reason is that if you're eating the right foods, the kind that fill you up, you won't need to go rushing for unnecessary snacks, especially the kind that do not fill you up. The answer in all of this is fiber, specifically psyllium fiber.

Keri Glassman, MS, RD, CDN is a renowned dietitian who breaks down the science of nutritional information real people can use.

She explained that women should be consuming about 25-38 grams of fiber everyday, while we typically get about half of that. The obvious reasons for this is our diets. Keri pointed to the refined carbohydrates, like white bread and pasta, that fill so much of what we eat. As well, frequent dining out, especially fast food, contributes to lack of fiber. These meals rarely have whole grains nor do they have ample serving sizes of fruits and vegetables. So we simply don'y get enough fiber!

Two ways to fix this, both endorsed by this nutrition expert and author of Slim Calm Sexy Diet-adding more fiber-rich foods to your diet and a fiber supplement like Konsyl Fiber.

Kerri suggests these fiber meals throughtout your day:

BREAKFAST: High-fiber/ whole-grain cereal is a great choice, as is eating actual whole grains like quinoa or oatmeal. She also suggests swapping out your bagel for a whole wheat piece of toast or whole wheat toaster waffle.
SNACKS: find that perfect combination of protein and fiber with a serving of fresh fruit and a handful of nuts (think apple slices and pistachios or almonds). You could also snack on fresh veggies, like a carrott and cucumber sicks, dipped in nut butter.
LUNCH/DINNER: You can add some wonderful flavor ideas such as switching mayonnaise with hummus for more fiber. Avocado can replace cheese, adding more fiber and swapping in a heart-healthy fat. Top yogurt with ground flaxseed and nuts. Be sure to eat the skins on baked potatoes or sweet potatoes, which offer a lot of fiber. Toss chickpeas in a salad for another flavorful fiber boost.

KONSYL FIBER is a healthful solution if after all that you're still not reaching your fiber needs. This is all- natural supplement can be added to soups, yogurts, smoothies, shakes, salad dressing and just about anything else you're making because it doesn't haev artificial sweeteners and does have a neutra taste.

When making these swaps make sure you are reading those labels. Keri recommends 3 grams of fiber for a serving of bread and 10 grams of fiber for cereal.

5 HIGH-FIBER FOODS YOU SHOULD BE EATING MORE OFTEN

Lets talk Popcorn. Popcorn is the most popular snack foods in America. All popcorn is easily accessible but not all created equal. Instead of buying the buttered popcorn you may find in a movie theatre filled with fats, unnecessary extra toppings, and excessive butter; try plain popcorn without any additional toppings because plain popcorn is low in calories and its a great snack for those looking to lose weight.

Here are some snack ideas you may enjoy!
TRY THIS: Italian Popcorn Treat
TRY THIS: Sweet and Nutty Trail Mix
TRY THIS: Red and Sweet Potatoe Salad
TRY THIS: Homemade Apple Cinnamon Oatmeal
TRY THIS: Brown Rice Pudding

NUTS get a lot of good press, and for a good reason. Not only are they high in fiber but nuts are also excellent sources of unsaturated fatty acids and vitamin E. Thanks to the high amount of protein, nuts make especially great workout snacks. However, due to the higher calories than other high-fiber foods, they should be eaten in moderation especially for those seeking to limit calorie intake.

POTATOES are very rich in fiber, iron, vitamin C and potassium. The health benefit is determined by how it is prepared so stripping the skin, frying it, and covering the potatoe with unhealthy seasonings strips away all of the necessary nutrients. Baked potatoes, complete with the skin, makes a great meal on it own, or it can be paired with other foods to make a complete and balanced meal. There are a variety of potatoes but Russet is the most common.

OATMEAL is packed with good nutrients, including lots of fiber. Studies show that oatmeal is also good for lowering cholesterol. You can mix up oatmeal a variety of ways, such as; oatmeal cookies, even a simple bowl of cooked oatmeal can be dressed up with a number of toppings, such as berries or raisins. Other popular toppings include diced apples, brown sugar, and cinnamon just to add some extra fiber for some extra flavor.

BROWN RICE is more nutrient-dense than the more popular white rice. Each grain of white rice undergoes through processing, leaving the rice with few nutrients. Brown rice only has its outer hull removed during processing, thus leaving most of its nutrients in tact. The nutrients in brown rice include calcium, iron, and potassium. Brown rice makes a great dish for many courses, the only downside is that it tends to be pricer than its white counterpart.