Everyone keeps saying, “Eat more fiber”. You might have heard this phrase a thousand and one times. Well, the reason this sentence is repeated so often is that this is a piece of very important health advice you must follow. Fibre has amazing health benefits that you cannot afford to miss. Having the right amount of fiber in your diet regulates bowel movements and prevents constipation. Dieters should also consume optimum levels of fiber for better weight loss. Fibre keeps you full for longer which makes you consume fewer calories. A high fiber diet is also very good for your heart health as it helps in controlling cholesterol levels and blood pressure. Diabetics should also eat more fiber to control blood sugar levels effectively. There are ways to add more fiber to your diet to reap its benefits.
The following are some of them:
1. Snack right
Instead of eating highly processed snacks packed with sugar and salt, you should try healthy snacking options filled with fiber. Instead of chips eat popcorn and instead of cookies, try crunchy vegetable sticks. Similarly, you should eat more fiber-rich options like chia seeds, oats, whole grain crackers, seeds, and nuts.
2. Make vegetables an important part of your meal
Almost all vegetables are loaded with fiber. Not just fiber, vegetables give you a wide variety of other essential nutrients too. You need to make sure that you add enough vegetables for every meal. This ensures the consumption of all the needed nutrients that can also help in weight loss.
3. Eat as many fruits as you like
Just like vegetables, most fruits also contain lots of fiber. You can snack on fruits in the evening. A fresh bowl of fresh fruits is healthy and refreshing to treat your body's needs. But make sure you eat whole fruits instead of juices as juices are stripped of fiber.
4. Eat a wholegrain breakfast
Breakfast is the most important meal of your day. So, give a good start to your day by having a high-fiber breakfast. One of the best options is oats. You can also add some freshly chopped fruits to your oats with some nuts to make it more fiber-rich.
5. Switch to whole grains
Grains are packed with fiber. Try foods that contain whole grain instead of refined grains. Whole grains are processed minimally and can provide you with the right amount of fiber. You can eat brown rice, barley, whole wheat, and bulgur wheat.
6. Leave the Peel/Skin on Apples, Cucumbers and Sweet Potatoes
Peeling fruits and vegetables often removes half the fiber. For example, one small apple has 4 grams of fiber, but a peeled apple has only 2 grams. Similarly, a small potato has 4 grams of fiber, but a peeled potato has only 2. Cucumbers aren't particularly high in fiber but half of the fiber it has is in the peel.
7. Read Labels to Choose Foods with Lots of Fiber
Whole plant foods are the best way to get fiber. However, if you go out to eat processed foods, you should choose products that are rich in fiber. Some foods such as yogurt, granola bars, cereals, and soups have additional functional fibers that are added to them. These fibers are extracted from natural sources. Common names for additional fibers on food labels are inulin and polydextrose. Also, take a look at how many grams of fiber are in a serving. Over 2.5 grams per serving means that it’s a good source, and 5 grams or more makes it excellent.
Stay healthy, stay safe :)
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