Eating fiber is a great way to improve your health. This might involve cooking recipes that involve fiber in it or altering your regular breakfast. These small changes can give you a wide range of health benefits. In this article, we will explain different ways that you can add more fiber to your daily diet.
What is Fiber And its Benefits?
Fiber is a carbohydrate that cannot be digested by our body, so it passes through the digestive system undigested. It is found in plants (fruits, vegetables, grains, and legumes).
Fiber is of two types: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like material. This type of fiber slows down digestion and can help regulate blood sugar levels. Insoluble fiber doesn’t dissolve in water. They enhance the passing of food through the intestine and add bulk to stools.
The health benefits of both types of fibers are:
- improve digestion
- prevent constipation
- lower cholesterol levels
- lower blood sugar
- Reduce the risk of heart disease
Add Oatmeal to your Breakfast
Oatmeal is a type of flour made from oat grains that have been crushed or milled. It is boiled in water or milk and is enriched with vitamins and minerals. It contains high fibers that keeps you feeling fuller and reduces the temptation to eat unhealthy snacks later.
You can also add some fruits or vegetables to your oatmeal for an extra fiber boost. Oatmeal can also be baked to make oatcakes, granola bars, and cookies.
Eat Fiber-Rich Snacks
Unhealthy snacks are high in calories, fat, and sugar and low in nutrients. Replace your junk food with fiber-rich snacks. Examples include fruits, vegetables, whole-grain pieces of bread and cereals, legumes, and nuts.
Eating fibers can also help you achieve your ideal weight and maintain it.
Some examples of fiber-rich snacks include:
- An apple
- A pear
- Raspberries
- Almond butter
- A carrot with hummus
- Almonds
- Whole-grain bread with avocado toast
- Cucumber with Greek yogurt and chia seeds
Eat More Fruits And Vegetables
Fruits and vegetables are a perfect source of fibers. Some key examples include apples, pears, oranges, bananas, strawberries, raspberries, blackberries, blueberries, cranberries, prunes, apricots, broccoli, Brussels sprouts, cabbage, carrots, and sweet potatoes.
Here are some meal ideas that incorporate some of these items:
- Apple or pear slices with peanut butter
- Banana with oats
- Strawberry shake
- Raspberry pudding
- Avocado toast
- Cranberry sauce
- Dried apricots
- Roasted broccoli with olive oil and garlic
Eat Healthy Soups
One great example of a healthy soup is minestrone. This is a classic Italian meal that has vegetables, beans, and pasta in it. All these ingredients are excellent sources of fiber. Another nutritious and healthy soup is black bean soup. Black beans are not just a good source of fiber, but they also contain protein, vitamins, and minerals.
Other soups to consider include:
- vegetable soup
- lentil soup
- chickpea soup
Eat Fiber-rich Salad
Another way to add more fiber to your diet is to have a salad for lunch or dinner. Take some leafy greens like spinach and add some other vegetables like tomatoes, cucumbers, and carrots
Salads are not just fiber-rich meals but also packed with vitamins, minerals, and antioxidants.
Eat Brown Rice
Brown rice is a refined grain and has more nutrients than white rice. It also has more fiber content. It has 1.8g more fibers than white rice.
Brown rice took a longer time to simmer than white rice, but its health benefits make it worth the wait. It has a chewier texture than white rice. Some people prefer to mix the two together.
Switch To Whole Grain Bread
White bread is made from refined flour from which bran and germ are removed. This process not only decreases its nutritional value but also makes it less fibrous. On the other hand, Whole Grain bread is made from whole wheat flour that includes bran and germ.
Here are some meals you can eat using whole grain bread:
- Whole Grain toast with egg
- Whole Grain sandwich with chicken, salad, and cheese slice
- Wholegrain wrap with grilled chicken, olives, and lettuce
You can include this in your breakfast, lunch, dinner, and snacks. These are not just better in taste and flavor but also benefit both your body and your health.
