5 Easy Tips to Fit in More Fiber to Your Diet
Rough it up! Add more fiber to your diet
Eating the right amount of fiber has a wide array of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes, and certain types of cancer.
After being acquainted with the plethora of health benefits a fiber rich diet offers, you must be wondering about the next steps, i.e. how can you increase the intake of fiber in your diet? By some easy modifications to your diet, you can get the wholesome nutritional benefits of fiber.
1. Replace All Your Grains With Whole Grains: Make all your grains “whole grains” wherever there is an option. Substitute white rice, white flour, bread, and pasta with wholegrain varieties of bread, cereals, rice, and pasta
To make sure that you get your fill of fiber, try these simple tips and suggestions:
Increase fiber intake gradually to avoid gastrointestinal problems
1. Start your Day With Fiber: To get a boost of fiber for the day, add high fiber cereals, such as bran, oatmeal, and other whole grain cereals to your breakfast routine. Carefully choose just the whole grain cereals of the options available in the market; some cereals may have little whole grain while others may be loaded with sugar. For a greater fiber punch, you may also top fiber-rich cereals with almonds (or other nuts) and fruits like apples, oranges, berries, or bananas.
|Did You Know?
Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say “100% wheat” or “multigrain” may not be completely whole grains.
2. Snack on Fiber Foods: Instead of munching on unhealthy processed foods laden with high amount of unhealthy sugars, snack on fresh fruits and vegetables. Not only will these give you the dose of fiber, but will also provide your body a hoard of nutrients. You may also add nuts and seeds to your snacks; just make sure that you count the calories while consuming them.
Did You Know?
Peels and skins of fruits and vegetables will always boost your fiber intake.
3. Serve Ample Fruits and Vegetables Everyday: Dish up at least five servings of fruits and vegetables every day. The outer skin has a lot of fiber; therefore, try consuming these without removing the outer layer. Many fruits, like apples, bananas, oranges, pears, and berries are good sources of fiber and can be had as a snack anytime during the day or as desert after meals, which will also help you kick off your sugar addiction. Also, don’t forget to have your vegetable entrees throughout the day.
|Did You Know?
Fresh fruit is better than fruit juice because most of the fiber in fruit is damaged when it is squeezed to make juice.
4. Mix it up with legumes: Eat more beans, peas, and lentils as these have very high fiber content. Beans offer more fiber than most plant foods and as a nature’s bonus they are loaded with healthy plant protein. Add them to the salads, cook them up or have them raw; just make sure you have your share of legumes regularly.
When consumed regularly as part of the diet, fiber promotes better health and prevents many diseases. With these simple and lucid tips, try to load your diet with a variety of fibers for their unique effects for optimal health.