With the paradigm shift in the dietary patterns these days, you must have noticed dieticians and nutritionists recommending fiber in diet. The rationale behind having a high fiber diet is the plethora of health benefits it offers. A fiber rich diet keeps you healthy and also helps in the protection against many chronic diseases.
Nevertheless life is so hectic these days, that you may think its next to impossible to make special efforts to include fiber in your diet. We’ll suggest some simple and easy ways through which you can make some easy modifications to your diet and get the wholesome nutritional benefits of fiber.
This is one of the simplest ways of adding fiber to your diet. Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say “100% wheat” or “multigrain” are not usually whole grain. Try to substitute white rice, bread, flour, and pasta with wholegrain varieties which are easily available in the market.
Begin Your Day with Fiber
To get your boost of fiber for the day, one simple tip would be to add high fiber cereals, such as whole grain cereals like bran, oatmeal, etc. to your breakfast routine. Be careful while choosing the whole grain cereals of the options available in the market as some cereals may have more amount of sugar which can be harmful. If you are looking for a greater fiber punch, you may top fiber-rich cereals with almonds (or other nuts) and fruits like berries, guava, pear, apples, oranges, or bananas.
Instead of munching on unhealthy processed foods, choose fresh fruits and vegetables as snacks. Not only will these healthy snacks give you the required dose of fiber, but will also provide your body a heap of nutrients. To add up to the variety, you may also add nuts and seeds to your snacks; just make sure that you count the calories while consuming them.
Take a Serve of Ample Fruits and Vegetables Everyday
Dish up at least five servings of fruits and vegetables every day. Try consuming these without removing the outer layer, as the outer skin has a lot of fiber. Many fruits, like apples, bananas, oranges, pears, and berries are good sources of fiber and can be had as a snack anytime during the day or as desert after meals.
Eat more beans, peas, and lentils as these are good sources of fiber. Beans are loaded with healthy plant protein and offer more fiber than most plant foods. Add them to the salads, cook them up or have them raw; just make sure you have your share of legumes regularly.
With these simple tips, try to load your diet with a variety of fibers for optimal health.