A diet rich in fiber has a lot of health benefits, for instance, it can help reduce cholesterol, control your blood sugar levels and promotes beneficial gut bacteria. In addition, fiber is well known to prevent obesity and reduce inflammation, both keys in developing knee osteoarthritis and joint pain.
Most people in the United States don’t eat enough fiber, leading them to frequent visits to the doctor’s office. The average American consumes 15 to 18 grams of fiber. However, the U.S. Department of Agriculture recommends about 30 grams of dietary fiber a day for men and 25 grams for women. Luckily for you, by just adding one fruit, vegetable or whole grain to your meals can help dramatically reduce knee pain.
Creating a Meal Plan rich in Fiber
Counting your fiber intake sounds a little bit complicated to follow up through your daily activities, but there’s no need to worry. As long as you add a variety of plant-based foods to your meals, you will get the necessary nutrients. Here are some tips to add fiber to your diet:
Breakfast
Adding berries and 2 tablespoons of almonds to your cereal could give you 10-12 grams of fiber. However, if you are more of a smoothie person, you can blend a banana a cup of berries, a teaspoon of flaxseed and some greens will add 15-20 grams of fiber to your meal.
Lunch
Whether you are a sandwich or salad eater, our recommendation is to add a slice of avocado to your sandwich instead of a slice of cheese, this will add up 5 to 6 grams of fiber. While adding garbanzo beans, sunflower seeds or blueberries to your salad could get you 20 to 30 grams quickly.
Dinner
Switch your white pasta for whole wheat plus a handful of green vegetables such as broccoli, avocado or artichokes can help you increase your daily fiber intake and help you complete the necessary grams you need.
You can complete your daily dose with even one meal, but it is always necessary to create a meal plan in order to achieve your nutrients correctly and keep track of what you are eating. If you have any questions, don’t hesitate to contact our doctors to see how can you reduce pain caused by osteoarthritis of the knee.