How to Eat More Fiber in Your Diet?

 

If you want to improve your health, fend off various diseases, or regulate and even lose weight, then it’s important to ensure a well-balanced diet. What does this mean? It means you should consume an abundance of vitamins, minerals, and other valuable nutrients that help your body function properly. Let’s not forget about the dietary fiber. It acts as an appetite suppressant thus preventing you from overeating, improves digestion, regulates blood pressure, and it’s also essential for control of blood sugar levels. Unfortunately, most people today don’t get enough fiber even though it’s very easy. This article will show you how to eat more fiber in your diet.

1. Eat Cereal for Breakfast

It’s not only about eating cereal; you should make sure it is whole grain, unsweetened and comes with at least 4g of fiber per serving. Of course, you’ll find the perfect box of cereal by reading the nutrition facts on the label. You’ll also be happy to know that cereal eaters consume more fiber and calcium, but fewer fats than people who don’t eat this food for breakfast, according to a study presented at the Experimental Biology scientific meeting in New Orleans.

2. Peas

You can find frozen peas in every grocery store or a supermarket, and it makes an excellent addition to every meal. Plus, green peas are a good source of fiber; 8.6g per cooked cup. Another reason to eat peas is that it’s abundant in antioxidants and has anti-inflammatory properties.

3. Avocado

A cup of sliced avocado contains 10.5g of fiber as well as a significant amount of other essential nutrients such as Vitamin C, folate, potassium, vitamins B6, E, and K. It’s important to bear in mind that fiber content of avocado depends on the type. For example, Florida avocado contains more fiber than California counterpart. According to the study from the Journal of Nutrition, about 75% of the fiber in avocado is insoluble while 25% is soluble. Soluble fiber lowers cholesterol and regulates glucose levels while insoluble plays a role in digestion.

4. Make a yogurt mix for breakfast once a week

This is a super delicious ways to get more fiber in your diet. All you have to do is to take a small container of yogurt and combine with 1/3 cup Bran cereal, one tablespoon of ground flaxseeds, and five large, diced strawberries. You’ll get 12.2 grams of fiber in just one serving, which is almost a half of the recommended daily value.

5. Quinoa

Quinoa

One cup of cooked quinoa gives you 5 grams of fiber, which is amazing. Let’s not forget that quinoa also provides the organism with iron, Vitamin B6, magnesium, and potassium. Due to its dense nutritional content, it comes as no wonder why quinoa is considered as the new superfood.

6. Chia Seeds

Including chia seeds into your diet will give you 5.5g of fiber per one tablespoon. How amazing is that? Plus, consumption of these seeds originating in Mexico and South America will also enrich your body with essential Omega-3 fatty acids, phosphorous, calcium, protein, manganese, and so on.

7. Flax Seeds

Although one tablespoon of whole flax seeds provides 3g of fiber which isn’t as much as chia seeds too, don’t underestimate the importance of this ingredient. Flax seeds are known for their potential to reduce cholesterol; help ease symptoms of menopause, and they’re highly nutritious. They contain thiamin, manganese, protein, magnesium, phosphorous, copper, and Omega-3 fatty acids.

8. Lentils

Lentils

A cup of cooked lentils yields 10.4g of fiber meaning that eating lentils twice a day e.g. lunch and dinner could make up the recommended daily value. They are rich in folate, which is essential for pregnant women, people with liver disease, and individuals who’re taking certain medications

9. Split Peas

You will love this, a cup of cooked split peas provides 16.3g of fiber which is astonishing. Bearing this in mind, it’s about for the “old-fashioned” split peas soup to make a comeback. Considering it’s winter, you should consider making it to warm up in cold nights.

10. Chickpeas

A cup of chickpeas yields 8g of fiber and a variety of other nutrients such as Omega-3 fatty acids, copper, protein, and 84% of recommended daily value of manganese. The study published in the Journal of the American Dietetic Association, consumption of chickpeas influences fiber and fatty acid intake thus leading to improvements in glycemic control and serum lipid profile.

11. Black Beans

Just like other legumes, black beans are high in the fiber content giving you 12.2g of fiber per cup. They are also high in protein, antioxidants, phosphorus, magnesium, thiamine, and other nutrients that protect your body from various diseases.

12. Berries

Berries are superfoods; they are rich in vitamins, minerals, and potent antioxidants that destroy free radicals and prevent many inflammatory diseases as well as the amazing ability to reduce the risk of cancer. Another reason to eat berries is that one cup will give you approximately 8g of fiber, depending on the type of the berry.

Remember

Recommended daily intake of fiber per day is 25g for women and 38g for men.

Conclusion

Many reports claim that average American consumes up to 15g of fiber a day which is well below the recommended daily value for both men and women. Including certain fruits, vegetables, and other fiber-rich foods into your menu can help you get more fiber, improve digestion, manage weight, and feel healthier than ever before.

References

  • https://www.eurekalert.org/pub_releases/1997-04/UoNC-CEGM-070497.php
  • https://www.ncbi.nlm.nih.gov/pubmed/12097685