6 Ways to Add More Fiber to Your Diet
Getting enough fiber in your daily diet is important for good health. One of the biggest benefits of eating enough fiber is its ability to quickly remove waste from your body after you have eaten. Irregular and infrequent bowel movements not only result in constipation but serious health problems as well. People who eat enough fiber are less likely to develop colon cancer and breast cancer, and they typically have lower cholesterol levels as well.
An added benefit may be to your weight loss goals. Higher Fiber diets tend to keep dieters more full for longer, which could result in lower total calorie intake and reduced temptations.
The good news is that adding fiber to your diet is not difficult. Use the following guidelines to help you learn ways to increase your fiber intake and improve your health! Aim for 25 grams each day if you are a female and 38 grams each day if you are a male.
1. Read the label. Many foods have the fiber content listed on the nutrition label. You will find this number listed in grams per serving. Pay close attention to how big a serving size is, so that you will be sure to get an accurate idea of how much you are consuming.
2. Eat the skin. When you eat fruits and vegetables, avoid peeling the skin off. The skins of most fruits and vegetables contain quite a bit of fiber. Of course, there are some foods that you will need to remove the skin from, such as bananas. But as often as you can, wash it well and eat the skin along with the flesh.
3. Choose products that contain 100% whole grain ingredients. Whole wheat, whole oats, whole rye, and similar whole grains contain lots of fiber. But white breads have had almost all of the fiber removed in processing. Eating white flour causes constipation, so try to avoid it whenever possible.
4. Eat nuts and seeds. Nuts and seeds, while being very nutritious, also contain a large amount of fiber. These are great to keep around as a fiber-rich snack.
5. Eat your veggies. Plants are the main source of dietary fiber, so vegetables are a great way to ramp up your fiber intake. Try eating a little less meat at your meals and replacing it with vegetables. Alleviate boredom by trying some vegetables that you have never eaten before. Prepare them in a variety of ways, such as grilling, steaming, sautéing and roasting. Eating them raw is delicious too!
6. Eat beans every day. Beans and legumes contain a lot of fiber and can be prepared in many different ways. Look for some different recipes for refried beans, pea soup or even seasoned black bean patties to tempt your taste buds.
To your health,