Do you know, what is fiber? It belongs to the class of carbohydrates, which is usually found in plant foods. As a matter of fact, fiber is an essential nutrient with loads of health benefits. Health care specialists always recommend eating fiber-rich foods as they help to keep your digestive system running efficiently and smoothly, keep up blood sugar levels and improves heart health. The benefits list never ends here! You can also lose weight if you take the fiber-rich diet. The underlying phenomenon of weight loss is that when you eat food that has more fibers, it digests slowly, and you’ll feel full for an extended time.
Are you still thinking that adding more fiber to your daily diet plan is like gnawing on cardboard, then you might be wrong? Here, in this article, I’ve compiled a list of 10 easy way outs with which you can quickly increase your fiber intake without compromising on the variety and flavor of your diet.
Pick from a range of Fiber Sources:
The first thing that you need to know is that; there are two types of fiber provided by plant foods. Soluble fiber (oats, beans, peas, fruits), which gives you the fullness feeling and the insoluble fiber (vegetables, whole grains), which helps the digestive system while promoting regularity. Several foods provide both.
Choose whole grain Foods Instead of refined Carbohydrates:
The natural source of dietary fiber is whole grain foods. In contrast to refined carbohydrates such as white bread, whole grains contain bran, also called as kernel fiber-rich outer shell. If you’re going to buy whole grain foods, search for the following ingredients on the labels: barley, whole wheat, oats, hard red winter wheat, triticale, rye, buckwheat, oatmeal, millet, and bulgur. If, however, you’re specifically looking for fiber-rich whole grains, remember that not all grains are same in composition. It’s better to search online to find out the fiber content contained by whole grains.
Start your day with a Fiber Boost:
As we all know that the breakfast is an essential meal of all. But, at the same time, it’s also significant that you’re starting your day with the right kind of fuel. You can take cereals in the breakfast with at least 3 grams of fiber/serving. Also, it’s good to have whole wheat toast in the morning, or you can eat a handful of berries, as they are fiber-rich.
Intake of High-Fiber snacks during Mid-Day:
When it comes to the mid-day snacking, always avoid High-fat, high-calorie, low-fiber snacks options as they are unhealthy for your body. Moreover, for a perfect afternoon treat, you can have granola bars, whole grain crackers, mixed nuts, trail mix (homemade), apricots or dried figs. Another whole grain, which rich in fiber is popcorn.
Don’t forget to add fresh Fruit to every Meal:
No matter you’ve eaten as a snack added to cereal or eaten as a dessert, fresh fruit is always a sweet treat and an excellent source of fibers. Fruits that contain high concentrations of fiber are berries, apples, prunes, oranges, and pears.
Fill up on Legumes:
When it comes to the legumes (peas, beans, lentils); they are the best source of fiber. You can add a small amount of each into your daily servings of soups, salads, and casseroles or you can squash them to make a tasty dip.
Explore the world cuisine:
As compared to the ethnic cuisines, American food has the least amount of fiber. You can try Middle Eastern, Mexican, and Mediterranean cuisines and take your taste buds on a new adventure. If you want to have some more delicious option, then you can have humus, black bean burritos, whole wheat couscous and bean salads.
Bake high-fiber Goodies at Home:
You can also puff out the fiber content by making your goodies at home. Use whole wheat flour instead of all-purpose flour while making recipes. You can also add oatmeal while making cookies or make muffins with berries, raisins or bananas.
Do it Gradually:
If you take an example of a typical American, he eats less amount of fiber than the recommended 30 to 40 grams/day. I’m not advising a rapid change in your diet, but you can increase the amount of fiber gradually. It helps you to prevent bloating or excess gas and enables your digestive system to adjust.
Hydrate yourself Properly:
When you’re on a fiber rich diet, don’t forget to increase the number of fluids as well. Water helps to stretch fibers to your intestines. If you’re not properly hydrated, fiber can make worse instead of easing out the constipation. Try to drink at least eight glasses of water each day. Avoid making too many changes in your diet plan at once. Just start with one or two ideas at the outset.
I am Rubby William and I am a passionate entrepreneur. I have successfully completed multiple business ventures so far. I have been studying tech startups, Health, Fitness and Lifestyle for years and I love to read and write about technology, tip & tricks and health to share my knowledge and expertise.