Get More Fiber in Your Diet Using These Easy and Quick Tips! In simple terms, fiber is plant foods that are indigestible, it is naturally introduced into your body by taking foods that are rich in fiber. More to that, it is the thin celery strands, the husk found on the wheat grain, the crunch that you feel in an apple. Some fiber benefits in our body include protection from cancer, heart diseases and also digestive problems. There are also fibers that lower cholesterol, regulate blood sugar and control weight.
Ways To Increase Fiber Intake
Fiber is a nutrient that shouldn’t miss in your body. However, average Americans get 12 to 15 grams of fiber each day, which is far from the recommended 25 to 30 grams. Many people have cut down on fiber intake in the name of losing weight through cutting carbs; however, they do not realize that they are also cutting down the healthy dietary fiber. I have put down 10 tips that will help you increase and include fiber content in your body.
♦ Have a wide variety of sources of fiber. There are two types of fiber provided by plant foods: soluble fiber, that boosts the feeling of fullness and insoluble fiber that helps the digestive system. Beans, peas, fruits and oats are some of the soluble fiber sources, and vegetables and whole grains offer most of the insoluble fiber. However, some foods supply both.
Read more about Natural Home Remedies to Relieve Constipation
♦ Eat whole grain food instead of refined carbohydrates. Whole grain foods are also natural sources of fiber. Dissimilar to refined carbohydrates e.g. white bread, whole grains retain the bran, which is the kernel’s, rich in fiber outer shell. Whole grains are the likes of oats, brown rice, millet, rye, and oatmeal.
♦ Always take high fiber snacks when you have midday munchies. Vending machine options that have high-calorie, low-fiber and high-fat snacks are things to avoid.
♦ Start your day with a fiber boost. Always start your day with the right meal that is rich in fiber contents. This breakfast should include at least 3 grams of fiber per meal. Grab fiber rich berries or opt for a whole wheat toast.
♦ Take a fresh fruit in every meal. Eating fresh fruit like oranges, prunes, pears, apples or berries is a great way of adding fiber to your body.
Ways To Increase Fiber Intake
♦ Explore various foods found all over the world. Some ethnic foods tend to have high fiber contents as compared to most of the American dishes. Try out foods like black bean burritos, bean salads, whole wheat couscous and hummus.
♦ Add up on legumes like lentils, beans, and peas which are rich in fiber. You should consider including beans into your casseroles, salads, soup or puree to make a fiber-rich diet.
♦ Make your fiber-rich goodies. Add fiber content into your baked foods by using whole wheat flour in your recipes, loading raisins homemade muffins, or adding oatmeal to homemade cookies, bananas or berries.
♦ Making rapid changes to your diet is not advisable. However, increase fiber into your body slowly to avoid excess gas or bloating and to also let your gastrointestinal to alter.
♦ As you increase the fiber intake, you should also increase fluid intake as well. Water is pulled into the intestines by fiber. Without enough hydration, fiber can aggravate instead of alleviating constipation.