Everyone says eat more fiber. But most of us have no idea about why it is good for our health. Let me explain, the dietary fiber is best for preventing or relieving constipation. Besides this, foods with high fiber help in reducing the risk of heart diseases, diabetes, and types of cancer. Owing to all these health benefits health professionals, dieticians and people ask to include this magic ingredient in your diet.
It is found in fruits, veggies, legumes, and whole grains. So make sure you include at least 25 to 38 grams a day in your food. Here are some ways to add more fiber to your diet.
Carbs are bad for health but whole grains are rich in fiber and phytonutrients. Therefore, you should choose whole-white pasta instead of white pasta. Non-whole grain cereals, pasta, and bread go through the grain-refining process, which removes the bran (outer coating) from the grain, which significantly reduces the fiber content of the grain. Though there are vitamin B and iron-enriched foods available, they lack fiber. Replacing your white bread and pasta with whole wheat products is a great way to boost your daily fiber intake.
Veggies in Meals
There is a myriad of reasons, why you should include several vegetables in your diet. Firstly, they are high in nutrients and low in calories, which is really helpful in meeting the fiber and weight goals.
You can have most of them boiled, broiled, pan-fried, or sliced to have the daily recommended fiber intake. Another option is to make a salad of the veggies. Medical marijuana doctors suggest adding a few drops of the CBD oil to give a boost to the immune system of the body. And, always start from the smallest dosage as researches has shown that even a little weed goes a long way.
Snack on Fruit
Every fruit has some fiber. Though some have significantly more fiber than the other, it is great to snack on them. They are tasty and portable, so you can easily carry individual pieces of fruit. Berries, apples, pear, and bananas are some of the great options. And, they really improve your fullness when paired with food containing cheese or butter. Even nuts and dried fruits are a good choice but are high in calories.
Legumes are one of the best sources of fiber and protein. The excellent nutrient composition of the chickpeas makes them a good option to keep yourself fiber-full. They are added to salads, soups, to make the chickpea hummus or just roast. This is a shelf-stable snack that can be stored for a long. And, the hummus is a versatile product that can be dunked with salads, sandwiches, or almost everything to improve the flavor and nutrient content.
Veggies and hummus also make a great couple, that improves digestion and aids weight management. A new study has also found that regular intake of chickpeas significantly reduces the bad cholesterol, thereby lessening the chances of cardiovascular diseases.
One spoon of fiber is a nice punch of fiber and protein. You can add it to your salads, smoothies, yogurt, oatmeal, whichever you like. It absorbs the water in a few minutes and attains a jelly-like texture. However, adding it to your diet keeps the digestive tract moving and improves colon health.
If you don’t like it, try flax and sesame, they are also insoluble fibers with similar nutritional profiles. Including them in your diet also reduces the risk of diabetes and defends you against mood swings, inflammation, heart diseases, and other health issues.
This is one of the best snacks that deliver a good amount of fiber to your diet. For the healthiest popcorn, try air popping them in a brown paper bag or in an air popper. With being tasty, they contain several vitamins, minerals, polyphenol antioxidants, and fibers that can really help in weight loss. And, you can add different species, seasonings, or flavorings to experiment while getting the daily recommended fiber intake from this healthy snack.
And preferably consume it in the evening as this complex carb leads to the release of serotonin, which makes you sleepy. Regular intake will keep your blood sugar stable, helping you to curb the cravings and improve the blood flow.
Your aim should be to have unsweetened cereal as breakfast. There are various healthy options available in the market that will regulate your blood pressure, blood sugar, and cholesterol. These processed grains are fortified with vitamins and minerals, usually eaten with milk and yogurt. Carefully check the nutritional value, while looking for a healthy cereal option. The first thing on your list should be 100% whole grain with a good combination of fiber and protein. If you are having it as a standalone meal, add some nuts, fruits, and milk to have about 250 to 300 calories in a serving.
If you are planning to add fiber to your diet, don’t just straight away include a lot of fiber in your diet as it can lead to bloating and cramping. You should do it slowly and over the weeks you can increase the intake to stay away from the inflated feeling. And, while increasing your fiber intake, also drink lots of fluids every day to make it easy for your body to adjust to the change.