"Eat more fiber" may be a common advice for your doctor or healthcare provider.
But, according to New York-certified holistic dietitian Robin Decicco, a New York-certified holistic dietitian, getting the recommended amount can actually be a simple task.
Decicco told Fox News Digital that fiber can help prevent diseases, lose weight, lower cholesterol and digestive problems, such as constipation. (See the video at the top of this article.)
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Harvard Medical School data found that people who eat more fiber from fruits, vegetables and whole grains can prevent heart disease, stroke, cancer and diabetes deaths by 16% to 24%.
The “huge” percentage comes from eating about 25 to 29 grams of fiber a day, which nutritionists say is “not complicated.”
Experts say fiber can help prevent diseases, lose weight, lower cholesterol and digestive problems, such as constipation. (iStock)
For breakfast, Decicco recommends adding some berries and flax seeds to the yogurt to strengthen the fiber.
At lunch, packing sandwiches with extra lettuce and tomatoes can produce the same effect.
She said using hummus or a small amount of nuts, such as almonds and pistachios, can be used as a high-fiber snack.
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For dinner, Decicco recommends having a side of high fiber vegetables such as broccoli, asparagus, zucchini or salad.
“Just think about how to add a little fiber to each part of the day, you can get to that 29 grams immediately,” she said.
Adding more vegetables and vegetables throughout the day can enhance fiber intake. (iStock)
While there are many ways to absorb more fiber, Decicco shares a creative way to incorporate ground flax seeds into various meals.
This can include mixing it into soups, seasonings, chili and stews, as well as yogurt, smoothies or oatmeal.
Studies have shown that common household flavors may interfere with drugs.
Meats like chicken and Türkiye can be breaded with earth bread, but can also be added to a ground mixture of meatballs, meat patties or burgers.
The subway can also be used as a crumb on fish or eggplant as a healthier option.
"When you bake or bake all other foods, protein and vegetables, it can actually become crispy by using flax," Decicco said.
Flax seeds come in all forms, ranging from whole flax to liquid, but nutritionists recommend the ground flax. (iStock)
Nutritionists recommend taking one to two tablespoons of earth flax every day, which is best for digestion and absorption.
Flax contains properties such as alpha-enolic acid (ALA) omega-3 fatty acids and lignin proteins, which are responsible for anti-aging, reducing inflammation, preventing disease and protecting overall brain and heart health, Decicco said.
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Although the benefits of eating flax are incredible, it is best to start slowly with a half teaspoon to help the body get used to it, Dicicco said.
She also recommends drinking plenty of water as her fiber intake increases.
"This helps reduce the amount of fiber in the stomach," she said. "And your body is easier to use it and then be able to excrete the fiber instead of spreading it in the colon."
Floor flax can be added to various recipes to strengthen fiber. (iStock)
Decicco shares a fiber-filled energy ball recipe as a great dessert alternative.
Component: About 12 energy balls
1 cup rolled oats (use gluten-free oats if needed)
2 cups natural organic peanut butter (or any sugar-free or oil-free all natural nut/seed butter)
3 tablespoons cocoa tip (no added sugar)
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½ cup grated flax seeds
A few dried sugars with cranberries or dried blueberries added
3 tablespoons raw sunflower seeds (minced)
2 to 3 teaspoons wild honey
(Optional: More nuts/dried fruits can be added to the mixture; nuts/seeds/fruit selection can be changed.)
(Note: All ingredients on hand and more than the quantities listed above, as this type of recipe requires adding more than the above measurements depending on the easy or unpleasant dough sticking together.)
1. Mix all the ingredients in a bowl until it looks like a uniform dough that is evenly distributed.
2. Refrigerate the bites for 30 minutes.
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3. Once the dough is hard, roll into the ball.
4. Store in an airtight container in the refrigerator for up to a week and in the freezer for several months.
The recipe is owned by Robin Decicco and is shared with Fox News Digital.