Getting enough fiber is important for your health .
On the one hand, you can reduce constipation and help with weight loss and maintenance.
may also lower cholesterol levels and the risk of diabetes and heart disease.
This may be because the fiber is a prebiotic, which means it promotes healthy intestinal bacteria.
most people still are not getting enough fiber.
The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.
average Americans, only about 16 grams of fiber per day, which is about half the recommended amount ( 1 ).
Here are 16 ways to add more fiber to your diet.
1. Eat whole food sources of carbohydrates
Fiber is a type of carbohydrates is found in plant foods.
Although most carbohydrates are broken down into sugar, fiber remains intact as it passes through your digestive system. Fiber intake, along with other carbohydrates helps you feel full longer.
also it slows the time it takes digestible carbohydrates to be absorbed into the bloodstream. That helps regulate their sugar levels in the blood .
carbohydrate sources of whole foods naturally contain any fiber. These include fruits, starchy vegetables, legumes and whole grains.
Conclusion: The choice of whole foods ensures you get carbohydrates that contain fiber. Choose a variety of beans, whole grains, fruits and vegetables.
2. Include vegetables at meals, and eat First
For a variety of reasons, you should eat lots of vegetables. On the one hand, they reduce the risk of several chronic diseases.
non-starchy vegetables are particularly low in calories and rich in nutrients, including fiber.
eat their vegetables before a meal is a good strategy to eat more of them.
In one study, women who received the salad before a meal ate 23% more vehicles than the salad served in the food itself ( 2 ).
Eating salad or vegetable soup before a meal has also been linked to eating fewer calories during a meal ( 3 ).
Conclusion: Eating vegetables before a meal can increase your fiber intake. non-starchy vegetables are low in calories, high in fiber choice.
3. Eat popcorn
popcorn is one of the best sandwiches around.
This is because it really is a whole grain, delivering four grams of fiber per ounce (28 grams). That is, three cups of popcorn ( 4 ).
For healthy corn popcorn, either air pop in a brown paper bag in the microwave or in an air popper.
Conclusion: popcorn provides more than one gram of fiber per cup. It is a delicious appetizer that is also a healthy whole grain.
4. Snack on Fruit
The individual pieces of fruit, like an apple or pear, make great snacks because they are tasty and portable.
All fruit provides fiber, although some have significantly more than others.
berries and apples are other high-fiber fruits.
The fruit fiber can improve the fullness, especially when combined with food containing fat and / or protein, such as nut butter or cheese.
Conclusion: The fruit is an excellent appetizer. Fiber-rich fruits include pears, apples and berries.
5. Choose whole grains over refined grains
Whole grains are minimally processed, leaving intact the whole grain.
In contrast, refined grains have been stripped of their germ and hull rich in fiber containing vitamin.
This makes the grain last longer, but also removes the most nutritious parts, leaving only a carb-fast absorption.
- bulgur wheat.
Conclusion :. Whole grains have the germ and bran intact, making them more nutritious than refined grains
6. Take a fiber supplement
is better for their nutrition, including fiber, food. But if your fiber intake is low, you might consider taking a supplement.
Some types of supplements have the research to back them up.
- guar fiber As a complement, guar fiber can improve the fullness and decrease your total calorie intake. It is also used in processed foods to improve texture ( 7 ).
- Psyllium: This is the key ingredient in Metamucil a popular supplement used for fiber fight constipation . In one study, psyllium also showed that decreases hunger between meals ( 8 ).
- Glucomanano: This fiber is added to some low-fat dairy products to improve texture, and is the main ingredient in calorie-free shirataki noodles . As a complement, it increases satiety and reduces appetite ( 9 ).
- ß-glucans: This type of fiber is found in oats and barley. It is fermented in the gut, and acts as a prebiotic to support healthy living microorganisms there ( 10 ).
However, supplements have two major drawbacks.
First, can cause stomach upset and swelling . To reduce this, introduce a fiber supplement gradually and drink plenty of water.
Second, these supplements can interfere with the absorption of certain medications, so take your medicines at least one hour before or 4 hours after the supplement.
Conclusion: There are several promising fiber supplements. However, you probably do not need a supplement if you eat a variety of whole plant foods.
7. Eat Chia seeds
Chia seeds are nutritional powerhouses.
These small seeds in water and gel are 95% of insoluble fiber.
Insoluble fiber helps keep your digestive tract moving and important for the health of the colon. It is also linked to a lower risk of diabetes.
Conclusion :. chia seeds provide insoluble fiber, which promotes normal digestion and can reduce the risk of diabetes
8. Eat whole fruits and vegetables, and not juice
The proponents of juice say juice – especially vegetable juice cold pressed -. It’s a good way to incorporate a lot of vegetables in your diet
Indeed, the juice can have high amounts of micronutrients.
While vegetable juices have less sugar than fruit juices, which have much less fiber than you get from eating whole vegetables.
Conclusion :. Consumption of fruits and vegetables in whole form, instead of juice, says that more fiber and less sugar is obtained
9. Eat avocados
avocados they are very nutritious fruits.
The creamy green flesh is not only rich in monounsaturated fatty acids healthy – which is also packed with fiber
In fact, half of an avocado delivers five grams of fiber ([ 12 ).
Avocados have been linked to improved heart health and overall better diet quality and nutrient intake ( 13 ).
You can use an avocado instead of butter, or use it to cover salads and other dishes.
Conclusion: Avocados are rich in monounsaturated fats and fiber. They are healthy many other types of fat alternative.
10. Snack on nuts and seeds, or add to recipes
Nuts and seeds provide protein, fat and fiber.
What’s more, nuts and seeds are versatile foods. They are stable in storage and nutrient-rich, making them ideal snacks to have on hand.
can also be used in recipes to add extra nutrition and fiber to your meals.
Conclusion: Nuts and seeds provide protein, healthy fats and fiber. They are ideal for a snack or add to recipes.
11. Bake high in fiber Flours
When baking, choose a meal that will add extra nutrition to muffins, bread and other baked goods.
Some alternative flours are even richer in fiber.
Conclusion: Replace all-purpose flour alternatives. These include wheat flour and flour made from nuts, coconut and other whole grains.
12. Eat berries
seed berries are among the fruits rich in fiber.
berries also tend to have less sugar than other fruits.
Conclusion: berries are among the richest in fiber, low sugar fruits. Use fresh or frozen.
13. Include lots of vegetables in your diet
Pulses – ie, beans, dried peas and lentils -. They are an important part of many traditional diets
They are very rich in fiber, as well as protein , carbohydrates, vitamins and minerals.
In fact, a cup of cooked beans can deliver up to 75% of your daily fiber needs ( 27 ).
Replacing meat with vegetables on a few meals per week is linked to longer life and reduced risk of several chronic diseases. Its positive impact on the intestinal microbiome may be partially responsible for these benefits ( 28 ).
There are several ways to increase consumption of vegetables:
- Use hummus and other soy sauces.
- Add mashed whole beans or ground meat dish.
- Top salads with beans or cooked lentils.
Conclusion: Beans are very nutritious foods that can reduce the risk of chronic diseases. They provide protein and high amounts of fiber.
14. Leave the peel / skin of apples, cucumbers and potatoes
By peeling fruits and vegetables, often half of the fiber is removed.
The type of fiber found in the peel of fruits and vegetables is generally insoluble fiber.
Conclusion: peel fruits and vegetables are rich in fiber. Peels provide fiber needed for healthy digestion and prevent constipation.
15. Read labels to choose foods high in fiber
whole plant foods are the ideal way to get fiber. However, if you are going to eat processed foods, you may well choose products that are rich in fiber.
Some foods – including yogurt, granola bars, cereal and soups – functional fibers have added to them
These are extracted from natural sources and then added to foods as a supplement..
Common names can be searched on food labels are inulin and polydextrose.
Also, read the label nutrition to see how many grams of fiber in one serving. More than 2.5 grams per serving is considered a good source, and 5 grams or more is excellent.
Conclusion: When you go to buy processed foods, check the list of ingredients of fiber. Also, check the nutrition label for the grams of fiber per serving.
16. Eat fiber rich foods at every meal
spreading your fiber intake throughout the day. Focus on eating high-fiber foods at every meal, including snacks.
Here is an example of how to make decisions of high fiber throughout the day:
- breakfast :. Choose a high-fiber cereal or oatmeal and add berries and seeds
- Snack :. Par raw vegetables with sauce beans or raw fruits with nut butter
- Lunch: Have a salad. If you make a sandwich, choose 100% whole wheat bread.
- Cena: Add beans and other vegetables to stews and casseroles. Try a variety of whole grains cooked.
Conclusion :. The inclusion of a diet rich in fiber in every meal is a simple way to increase fiber intake
Take Home Message
Fiber is extremely important for your health.
By adopting some of the strategies mentioned above, you can increase your fiber intake for optimal amounts.
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