“My approach is high fiber,” confirms Abigail Rapaport, MS, RD, CDN. “Fiber slows down digestion and keeps you full.” Since high-fiber foods are slow to digest, they promote diverse, healthy gut bacteria, which can boost your immunity, regulate blood sugar, and help prevent certain diseases and cancers, says Lauren Cornell, RD. Cornell says women should aim to eat 21 to 25 grams of fiber per day, and men should aim for 30 to 38 grams. Because too much fiber can lead to gastrointestinal issues, Cornell recommends increasing your intake of fiber slowly and drinking more fluids throughout the day. Some of the best food sources of fiber include whole grains, legumes, nuts, seeds, fruits, and vegetables, including apples, berries, pears, broccoli, and Brussels sprouts. “Take an inventory of your diet,” says Cornell. “Look at where you can slowly increase your intake of whole instead of refined grains. Or swap instant for rolled oats,” “And can you get a serving of produce at each meal?” Here are some of our favorite, easy Real Simple recipes to help you up your fiber intake, boost gut health, and keep you satisfied for longer.
