Follow these easy ways & tips to help you eat more fiber so as to reduce your risks of heart disease, diabetes, and some cancers.
Getting enough fiber is important for preventing chronic diseases such as heart disease, diabetes, and certain types of cancer. Research studies also show that eating fiber-rich foods can promote weight loss by helping you feel fuller after you eat. But most people eat only about half as much fiber as they should. Nutrition guidelines recommend twenty-five to 38 grams a day, whereas an average American eats only about fourteen grams.
It’s not difficult to get more fiber. Read on for the tricks.
Top 5 Easy, Simple Ways To Increase Fiber Intake
Eat Your Fruits & Vegetables
Eat, rather than drink, your fruits, and vegetables. The most beneficial fiber gets removed when either is processed to extract the juice. If you prefer to drink your fruits and vegetables, go for smoothies because they hang on to all the nutrients.
I love snacking on whole fruit. You can toss berries into your morning oatmeal and even add fruit to your dessert.
Check Nutrition Labels
Read the nutrition labels given on the back of packaged foods. Under the carb section, there is a line about dietary fiber. Some food products, such as whole-grain bread, have more than twice the fiber compared to their refined counterparts. Checking labels can help you increase your fiber intake.
Include Vegetables In Your Diet
Many nutrition experts recommend aiming for eating more vegetables, preferably fiber-rich types like broccoli and other greens. Consider making vegetables a part of your every meal and snack. That will help you boost your fiber intake even higher.
Don’t Peel Edible Skins From Fruits and Vegetables
Whenever possible, leave the skins on vegetables & fruit. Several fruits and vegetables such as apples and cucumbers have edible skin that can substantially help increase your fiber intake. Before eating, wash skins thoroughly to remove any dirt or residue. If you can afford it, choose organic varieties.
Eat Beans, Lentils, and Split Peas
Become a regular eater of beans, lentils, and split peas. Besides being rich in fiber, they are a good source of various vitamins and minerals. In addition, they are a great filling option.
Helpful Note: Don’t eat a lot of fiber at once. Overdoing it can lead to gas, bloating, diarrhea, and abdominal cramps. Though such problems go away after a while as your digestive system gets used to the higher fiber intakes, you can avoid them by adding extra fiber gradually to your diet. Another way to prevent stomach distress is to drink plenty of fluids (water) during the day to help the fiber pass through your digestive system.
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