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If staying regular is an issue you're dealing with it may be due to a lack of fiber in your diet -- and one easy way to improve that is with the cereal you eat.
HuffPo reports that 95 percent of American adults and kids are not getting enough daily fiber and the average American eats just 15 grams each day. The FDA recommends getting at least 28 grams of fiber every day.
Numerous dietitians and nutritionists shared their tips and suggestions with HuffPo on how to get more fiber at breakfast and recommended the types and brands or cereals to eat, which can help keep you regular.
Fiber is important in the morning, but dietitian nutritionist Amy Gorin urges people to make sure all of their meals include it. “You need to aim for a happy medium. You don’t want to overload at one meal and then eat very little or no fiber at the next meal, as your tummy wouldn’t be so happy with that. So it’s best to get a moderate amount each time, to build up to the recommended amount," she tells HuffPo.
When searching for a fiber-filled cereal it is key to make sure it contains both types of fiber (soluble and insoluble), says digestive health specialist Patsy Gannon. “Each fiber has a job, and when the two are combined, it takes pooping to the next level. Look for ingredients like oats or psyllium, which contain both kinds of fiber," she explains.
Other ingredients to look for in your cereals to keep your bowels moving, according to HuffPo's experts:
- Low sugar content, less than 5 grams per serving is ideal
- At least 5 grams of fiber per serving
- Whole grains
- Wheat bran
- Flax seeds
- Oat bran
- Cassava root
- Pea protein
If you want to boost your fiber intake, even more, the experts suggest adding toppings like ground flaxseeds, a tablespoon of psyllium husk powder, nuts, fresh berries, and cinnamon.
An often overlooked aspect of eating fiber successfully is making sure you are also drinking enough water. “A common mistake people make is to eat a large serving of fiber cereal, but not to drink enough water. The fiber will absorb whatever moisture is in your system and your stool will become dry, causing a literal logjam in your colon. We recommend at least eight glasses of water a day, and you should have one to two glasses with your cereal," Gannon stressed.
And the top cereals -- picked for their high fiber content along with other healthy ingredients that can help keep you regular -- according to HuffPo's experts:
Looking for more fiber during other meals, learn about the surprising foods -- many of which are great for lunch, dinner, and as snacks -- that are packed with fiber.