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How To Add More Fiber To Your Diet

How To Add More Fiber To Your Diet

20 ways to add more fiber to diet…

Consuming the recommended daily intake of fiber is essential in maintaining a healthy, well balanced diet. Fiber helps protect our body from heart disease, cancer, and digestive problems; and depending on the type of fiber you eat, it can also lower cholesterol, help with weight control and regulate blood sugar levels.

It is estimated that the average American gets just 12-15 grams of fiber a day, this is far below the recommended 25-30 grams.

Anyone on a low carb diet may also be drastically reducing their fiber intake, this is because many of the foods that are low in carbs are also low in fiber.

So if you want to help the body stay fit and healthy, here are 20 ways to add more fiber to your diet.

high fiber diet How To Add More Fiber To Your Diet

1. Eat breakfast cereal

Many breakfast cereals are high in fiber. Whole grain, unsweetened cereal is likely to have at least 4 grams of fiber so this is a great start to the day. For healthy, high-fiber cereals you might want to consider include Kellogg’s All-Bran Original, Kashi GOLEAN, and Kellogg’s Raisin Bran.

2. Eat two apples everyday

Its true, an apple a day keeps the doctor away. Apples are a good source of pectin, a slow-digesting soluble fiber that contributes to a feeling of fullness. One study found that 5 grams of pectin was sufficient to leave people feeling full for up to five hours.

3. Snack on yogurt, fruits and cereals

One container of yogurt, 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries contain a whopping 12.2 grams of fiber. Thats almost half the RDI in one serving.

4. Eat baby carrots and broccoli

Baby carrots and broccoli, dipped in a low-fat ranch dressing to taste, contains 5 grams of fiber per cup. Eat a snack or add to your meal to help boost your fiber levels.

5. Snack on gorp

Mix together peanuts, raisins, a high-fiber cereal, and some chocolate-covered soy nuts. This combination is not only pleasing on the pallet, but it’s high fiber too.

6. Switch to whole grain crackers or breadcrumbs

One regular whole wheat cracker contains 1/2 gram of fiber. By switching white bread or regular crackers to whole grain, you can boost your fiber intake without adjusting your diet.

whole wheat bread How To Add More Fiber To Your Diet

7. Add beans to your next meal

Just a quarter of a cup of most beans or chick peas adds an additional 5 grams of fiber to your diet. Try adding cannelloni beans to a dip, black beans to a salsa, or non fat refried beans to your burrito. Any of these is a great source of fiber to add to your meal.

8. Always go for whole grain

If something is marketed as multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it’s simply not whole wheat. Therefore all these other types of grains and wheat will be lacking some of the vitamins, minerals and fibers.

9. Use pearl barley to cook

Pearl barley is a type of barley that has been processed to reveal the nutritious bran layer under its hull. This means it does not need to be soaked before cooking and just one cup contains a healthy 10 grams of fiber.

10. Use oatmeal for cooking

Instead of adding breadcrumbs to your meatloaf or meatballs, try using oatmeal. You can try sprinkling it over casseroles and ice cream, or bake it into cookies, muffins, breads and cakes.

11. Add hummus to your snacks

Just half a cup of hummus contains a whopping 7.5 grams of fiber. Try spreading it over your sandwiches or a salad for healthy eating options.

12. Add pureed cauliflower to mash potatoes

Cauliflower is higher in fiber than potatoes. By adding a little pureed cauliflower to your mash, you wont noticed the difference but you will increase your fiber intake.

13. Add beets to your salad

These bright red veggies have virtually no fat, no cholesterol, no sodium, quite a bit of potassium, and 2 grams of fiber. You can add them to you salads, side dishes or sandwiches.

high fiber beets How To Add More Fiber To Your Diet

14. Make rice pudding for desert

Rice is good source of fiber, but brown rice is even better. Try making your rice pudding with brown rice for a high-fiber desert.

15. Use flaxseeds or wheat germ in your cooking

You can use these high-fiber ingredients to add to batter, cookies, muffins and bread.

16. Eat the skin of your potatoes

Depending on the size, a potato eaten with the skin still on provides 3 grams more fiber than if the potato were pealed.

17. Add lettuce and tomato to your sandwiches

Instead of adding cheese you sandwich, try going with just lettuce and tomato. Not only will it increase your fiber intake, it will also reduce the amount of calories you eat.

18. Snack on dried fruit

Dried fruits are sweet, tasty and satisfying to eat on the go, plus they are loaded with fiber. Try dried apricots, dates, figs, peaches, pears, and bananas.

19. Drink your fiber

It’s a good practice to make your own smoothies with your favorite fruits. If you add the whole fruit to the mix, you’ll get the fiber from the edible peel, often missing from fruit juice.

20. Drink plenty of water

Water helps fiber pass through the digestive system without getting stuck. If you increase your fiber intake, you should also increase the amount of water you drink.

Also, be careful not to load up on your fiber all at once. Over consumption of fiber can cause gas, bloating, and constipation. Start your high-fiber diet slowly, and work up to the full 25 – 30 grams during a week to 10 days.


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