There are seven ways to get more fiber now. According to the USDA Dietary Guidelines, you should consume 25 g of fiber per day- and most people consume less than half that amount. This means you do not reap the benefits of fiber including a healthy intestinal tract; which helps reduce the risk of certain types of cancer and helps lower cholesterol. There are two types of fiber available in food: soluble and insoluble. Unprocessed fiber can be found mainly in fruits and vegetables; while soluble fiber is found in foods such as oats, barley, and beans. If you add fiber to your diet, do not forget to drink plenty of fluids (water is much better!) As fiber and fluid work together. Here are 7 ways to add extra fiber (both soluble and insoluble) to your diet.
Key points to Get More Fiber Now
Make half of the grain-eating whole grains
One of the most beneficial ways to add extra fiber to your diet is whole grains. The American Heart Association and the Dietary Guidelines for Americans recommend that at least half of the breasts you eat are whole. How can you tell if your grain is whole? Check the label for healthy foods for words like “whole grain” or “whole grain”. Brown rice, oats, quinoa, popcorn, and whole-grain pasta are all examples of whole grains.
Add vegetables to each meal
Grains are not the only way to add fiber to your diet. Fruits and vegetables also provide a great source of insoluble fiber in addition to ensuring that you get essential vitamins and minerals. Try adding tomatoes to your bagel in the morning with cream cheese or lettuce and cucumbers in a typical turkey sandwich.
Smoothies include fresh fruits and vegetables, which means you’ll get some of that fiber. Try to combine whole fruits and vegetables with milk, 100% fruit juice, and Greek yogurt to get a creamy, satisfying breakfast.
Load the legumes
Legumes include beans, peas, dill and are loaded with fiber’s and other essential nutrients Add beans to soups and stews, add peas to rice and pasta dishes, and use dill in your meat and burger.
Mix your grains
It can be easy to get into the same routine of breakfast, lunch, and dinner each week. Mixing the foods you eat will not only prevent you from getting tired of the same thing, but it will also make sure you get all the essential vitamins and minerals found in whole grains. Try whole grains in each wheat such as barley, farro, or teff.
Add Chia Seeds to Water
Another way to add extra fibers to your diet is to combine it with your water. Try adding 1 teaspoon of chia seeds to 16 ounces of water. You can also use chia seeds to make pudding. Chia seeds are tasteless and will “rise” if soaked in water. Each ounce of chia seeds contains about 11g of fibers and 4g of protein, not to mention the omega-3 fat, calcium, zinc, phosphorus, and potassium.
Save the skin!
Leave the skin on fruits and vegetables such as apples, potatoes, and carrots. The outer skin will provide plenty of fiber’s without compromising on taste or texture. For example, a medium apple without skin contains 2.1 g of fiber while eating an apple with skin will provide 4.4 g of fiber’s.
Courtesy: Tobyamidor Nutrition