Start the Day with Whole Grain
Generally, people do not consume enough fiber. On average, we get even less than half of what we need from this cholesterol-lowering food that prevents constipation and improves digestion. Most whole grain products are great sources of fiber. To start with breakfast, you can start with whole-grain oatmeal with 3 grams more fiber per serving. With the fruit you add on it, you will reach your daily fiber goal of 25 grams for women and 38 grams for men.
Fiber and Fresh Fruit
All sorts of fresh fruit are a healthy snack. But when it comes to life, all fruits are not the same. There is 9.9 grams of fiber in a large Asian pear. Foods like raspberries (4 grams in half a glass of water), blackberries (3.8 grams in half a glass of water), bananas (2.4 grams in one glass) and blueberries (2 grams in half a glass of water) are also high in fiber. Along with their peels, they are high fiber choices in apples and pears.
Try Whole Grain Breads
Choose whole grain for lunch. Like a sandwich made of whole grain bread. Whole grains provide the whole that can give you all the nutritional properties of the grain, such as bran, seed and endogerm. Also, studies show that whole grains and other high-fiber foods lower the risk of heart attack and type 2 diabetes.
Don’t forget to eat vegetables
Artichokes, peas, spinach, corn, broccoli, and potatoes can be classified as high-fiber vegetables. However, fiber in all vegetables is as low as 1 to 2 grams per cup. You can try adding vegetables to your foods like omelets, sandwiches, pasta and soups to increase your fiber intake.
Fiber in Dried Fruits
Prunes are known to aid digestion. Because the fiber content is about 3.8 grams in 1/2 cup. Most dried fruits are packed with fiber, which helps regulate bowel movements and prevent constipation. You can try dates, raisins and apricots as a snack.
Fiber From Beans
From adzuki to lima, all bean varieties are high in fiber, full of protein, and low in fat. You can try eating beans instead of meat twice a week to increase your fiber intake. You can use beans both in meals and as a garnish with foods such as salads, casseroles and eggs. You can add 1 teaspoon of cumin while cooking to prevent constipation and gas.
Fiber in Legumes
Legumes such as lentils and peas also share the same nutritional profile as beans; Rich in fiber and protein, low in fat … Lentils are much easier to cook than other legumes and are the most preferred in soups or meals. Boiled chickpeas can be added to salads or blended to make hummus. Almost all legumes are healthy additives to your diet.
Nuts, Seeds, and Fiber
Many people avoid nuts and seeds because they are known to be high in calories and fat. However, they can be good sources of fiber and other nutritional properties. For example, 1/4 cup of sunflower seeds contains 3.9 grams of fiber. 28 grams of almonds contain 3.5 grams of fiber. You can add it to your yogurt or salads.
Enjoy Whole Grains for Dinner
Use whole-wheat rice in your meals instead of white. Or opt for the whole grain noodles. For a different meal, you can use whole grains filled with fiber, such as quinoa, bulgur or wheat. Worried that grains can gain weight? The fiber you add to your diet can prevent you from gaining weight by keeping you full for a long time. At the same time, fiber-rich foods require more chewing so you give your body time to feel full.
Flax Seed for More Fiber
The seed of the flax plant can be an excellent source, with 2.8 grams of fiber in a spoon. Flaxseeds are often used as a laxative. Also, studies show that it can lower cholesterol levels as well. You can add flaxseed to your yogurt, smoothie or cooked vegetables.
Buy Fiber Enriched Foods
If you can’t bother adding more fruits, vegetables, beans, nuts and whole grains to your diet, you can try purchasing fiber-enriched foods.
It is very easy to find products that are fortified with extra fiber, such as whole grain cereals, breads, pasta and yogurt, in the markets.