What’s the point of having fiber in my diet?
“Good carbohydrates” are widely accepted as part of a healthy, lean, long-term diet in almost every weight-loss program. Foods like whole grains, nuts, beans, and seeds that are rich in complex sugar molecules are referred to as “good carbs” since they take a lot of work and time for your body to break them down into the simple sugars that it needs for energy.
Fiber is one of the most important advantages of diets high in complex carbohydrates. To put it simply, fiber is the portion of a plant meal that cannot be digested. You may find it in the outer coverings of grains, celery, apples, and edible seeds, to name a few. A diet rich in fiber helps prevent heart disease, cancer, and digestive issues. Fiber may decrease cholesterol, aid in weight loss, and enhance blood sugar levels, depending on the kind (and there are many!). Find out why fiber is so important and what happens if you eat more of it.
Overall, you shouldn’t skip out on this essential vitamin. However, the typical American consumes fewer than 12 grams of fiber per day, significantly less than the recommended 25 to 30 grams of fiber per day. Here’s a quick and easy way to get more “healthy carbohydrates” and fiber into your diet.
Consume cereal for breakfast every day.
Cereal with at least 4 grams of fiber per serving should be your goal. Eating cereal for breakfast has been shown to lower blood pressure, cholesterol, and sugar levels in those who consume it. Kellogg’s All-Bran Original, Kashi GOLEAN, and General Mills Fiber One are some of the high-fiber cereals that you may wish to try. (Have a thing for bran? This dietician swears by this bran muffin recipe.)
Every day, have two apples.
Apples are an excellent source of pectin, a soluble fiber that adds to a sensation of fullness and slows down digestion, not simply to keep the doctor away. Pectin intake has been shown to reduce total calorie consumption, according to studies. Take a look at these nutrient-dense foods you didn’t know existed.
One day a week, prepare a breakfast yogurt mixture.
You can get a staggering 12.2 grams of fiber in just one small container of yogurt by combining it with 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 big, chopped strawberries.
Eat hummus-dipped baby carrots and broccoli florets.
The 5 grams of fiber in each cup of vegetables will help you fill up the space in your stomach. And hummus has fiber in it, as well! As an afternoon snack, three times a week, have this as your meal. An unhealthy diet deficient in fruits and vegetables has the following consequences on the human body.
If you have the cravings, keep a jar of trail mix on hand at your workplace.
Almonds, raisins, a high-fiber cereal, and some chocolate-covered peanuts may be combined to make a healthy snack. Allow yourself a tiny portion for a sweet, yet nutrient-dense, treat.
Replace your regular crackers with whole-grain varieties.
A half-gram of fiber in a typical whole wheat cracker may seem little, yet it makes a significant contribution to your daily fiber intake. Five grams of fiber are provided by ten crackers. So, the next time, go for whole-grain crackers when spreading your nut butter (look for natural nut butter to avoid trans-fats). Eat more whole grains by following these suggestions.
Incorporate the high-quality cereal into your usual diet
Okay, let’s be honest. A bowl full of All-Bran is not something we’d like. However, 8.5 grams of fiber are packed into only a third of a cup. You won’t even notice it’s there if you add it to, like, Apple Cinnamon Cheerios (but you will be one-third of the way to your daily fiber intake).
Make a salad with beans.
Just half a cup of beans has roughly 7 grams of fiber! Mix and match black beans, white beans, pintos, chickpeas, kidney beans, fava beans, cannellini beans, and red beans to create a variety of textures and tastes.
The term “whole” must be in the first component.
Half of your grains should be whole, according to the U.S. Dietary Guidelines for Americans 2015-2020. “whole wheat” or “whole grain” are examples of this. It’s not whole wheat if it reads multi-grain, seven-grain, or nutri-grain, and it’s missing some of the vitamins and minerals that whole grains provide, as well as fiber.
You should experiment with a new grain each week.
Let’s try amaranth, farro or freekeh, as well as wheat berries and bulgur. Rice-like in their ease of preparation, yet rich in fiber and taste. If you’d like, you may add some steamed vegetables like broccoli and carrots, olive oil, and Parmesan or feta cheese, as well as some tuna or a few slices of chicken. This dish may also be served as a side dish alongside chicken or fish. Keep in mind that any grains you eat should be whole.
Make pearl barley once a week if you can.
As a side dish, prepare pearl barley (which does not need soaking prior to cooking). The 10 grams of fiber in one cup is about half of the recommended daily intake. As a cereal, side dish, or alternative for rice, barley may be served up in a variety of ways. Barley has a slew of health advantages.
Sneak some oats in.
You can’t think of oats as merely a breakfast cereal (but it sure is a tasty morning choice). When making meatloaf and meatballs, use oats for bread crumbs. Sprinkle it over casseroles, ice cream, cookies, and muffins, and add it to handmade breads. To reduce your sugar consumption, avoid the flavored quick oatmeal mixtures. Add a poached egg, avocado slices, or other unusual toppings to your morning oats.
To create a sandwich every day, use whole-wheat bread.
Even the most well-known sandwich businesses now offer whole-wheat alternatives for lunch. Whole-wheat bread may be used as the bottom slice of your sandwich and conventional bread as the top layer if you want to gradually join the club. Make the conversion to whole grains at some point in the future. At least 4 grams of fiber each slice is recommended.
When switching between white and brown grains, do it every week.
Instead of using white rice, you’ll be cooking with brown instead. You use whole-wheat pasta instead of conventional spaghetti in your meals. All of these foods can be made using whole-wheat flour: whole-wheat bread, whole-wheat English muffins, whole-wheat tortillas, and so on. You may easily raise your daily fiber intake by 10 grams without drastically altering your diet by eating solely whole grains for the next two months. Amaranth, an ancient grain, has several health advantages.
Spread half a cup of hummus on your sandwich.
Bam! 7.5 grams of fiber in a flavorful packet is all you need. For an additional two grams, top the spinach with cucumber, carrot, and tomato slices. These quick and simple hummus recipes let you experiment with different flavors whenever you want.
Include beans in at least one of your daily meals.
Because they come in a can, they’re a convenient way to get a lot of fiber into your diet. Pre-rinse with water to eliminate any excess salt. In order to get your beans, follow these suggestions:
Add cauliflower puree to mashed potatoes for a nutrient-packed side dish.
Boost your fiber intake without sacrificing flavor. Check out the most filling fruits and vegetables, such as cauliflower, which increases satiety.
For supper, have a beet salad with your main course.
These vibrant red vegetables are high in potassium and low in fat, cholesterol, salt, and dietary fiber. Toss roasted, peeled beets into a summer salad after 45 minutes of roasting and cooling. You may even get pre-roasted beets in the produce area of your local supermarket.
Tonight’s dessert should be rice pudding.
What’s in a dessert? Yes, I’d love to! Brown rice should be substituted for white rice. Your loved ones will be grateful to you for this!
Popcorn for a snack
While microwave popcorn is good, we prefer the oil-free air-popped type. 1.2 grams of fiber may be found in each serving of popcorn.
When baking, use whole wheat flour instead of regular flour.
Starting with half-and-half, you may gradually transition to using full whole-wheat flour in your cooking. Whole grain vs whole wheat: what’s the true difference between the two?
Flake or wheat germ may be added to the batter.
Your cookies, muffins, and breads will taste better with a little of crunch and a lot of fiber. Find out more about the health advantages of flaxseeds by reading this article.
Baked and sweet potato skin may be eaten.
Eating baked potatoes with the skin on instead of mashed up at least 3 grams of fiber per serving (depending on the size of the potato).
Every meal should begin with a salad of mixed greens.
Not only does it provide a good source of fiber, but with a low-calorie vinaigrette dressing it may help you lose weight or keep it off. When it comes to eating greens, salad dressing or olive oil has been shown to enhance the absorption of their nutritional value.
Sandwiches should always include lettuce and tomato slices instead of cheese.
Incredibly straightforward! Besides increasing dietary fiber, they also lower caloric intake.
Be sure to include beans or lentils in your diet once or twice a week as your primary source of protein.
You may also eat traditional dishes like pasta e Fagioli and bean burritos, or try a bowl of basic lentil soup.
Make sure that your fiber sources are appropriate for the time of year.
In the summer, try a cold lentil salad or corn and black bean salad, and in the winter, a veggie chili. You won’t want to miss these mouthwatering bean recipes.
Every day, have a piece of dried fruit as a snack.
It’s delicious, chewy, filling, and portable, not to mention high in fiber. Dried apricots, dates, figs, peaches, pears, and prunes are all excellent options.
Fiber is good for you, so drink it up!
Blend entire fruits to make smoothies at home (cut out the big seeds). You’ll receive the fiber from the edible peel, which is sometimes lacking from fruit juice if you eat the whole fruit. Use spinach to boost the fiber content of your meal.
Remember to drink a lot of water to stay hydrated.
You need water to ensure that the fiber does not become caught in your digestive tract. You should also increase your intake of water or other unsweetened liquids while boosting your fiber intake. Also, don’t suddenly increase your fiber consumption. That’s going to cause gas, bloating, and constipation in your body. Start off gently instead. For the first several weeks, focus on one tip a week, then two, and finally three. Your goal should be to reach 25-30 grams of protein by the end of week four or five. Drinking water has several health advantages, so check out this list.