Fiber is found in plant-based foods and plays a key role in digestion, weight control, and disease prevention.
Here are simple and practical ways to increase your daily fiber intake.
Choose whole food carb sources
Carbohydrates from fruit, starchy vegetables, legumes, whole grains, nuts, and seeds naturally provide fiber, which helps you feel full longer and stabilizes blood sugar.
Start meals with vegetables
Eating vegetables first can lower both blood sugar and insulin levels after a meal, no matter how fast or slow you eat.
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Snack on popcorn
Popcorn is a whole grain and provides 4 grams of fiber per 28 grams.
Welltica translator sagde:
Homemade popcorn is the healthiest option, so try to avoid the ones made directly in the microwave, as they contain a lot of salt.
Eat fruit as a snack
Fruit is rich in fiber, especially pears, raspberries, and apples. Pairing fruit with protein or fat helps increase satiety.
Choose whole grains over refined grains
Whole grains like quinoa, barley, buckwheat, and wheat berries retain the fiber-rich parts that are missing in refined grains.
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Use fiber supplements when needed
If your diet lacks fiber, supplements such as psyllium, glucomannan, or guar fiber can help. Introduce them gradually and drink plenty of water.
Add chia seeds
Chia seeds are high in omega-3 fatty acids and fiber. Use them in oatmeal, yogurt, or baked goods. Flax seeds are also a great option.
Opt for whole fruits and vegetables instead of juice
Juices lack fiber and can be high in sugar. Whole fruits provide far greater health benefits.
Incorporate avocado
Half an avocado provides 5 grams of fiber and can be included in many recipes. Avocados are also linked to a lower risk of metabolic syndrome.
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Snack on nuts and seeds
Nuts and seeds are fiber-rich, nutrient-dense, and easy to carry. Almonds, for example, provide almost 4 grams of fiber per serving.
Bake with high-fiber flours
Replace white flour with whole wheat, coconut, or chickpea flour, which contain much more fiber.
Enjoy berries regularly
Raspberries and blackberries provide up to 8 grams of fiber per cup. Strawberries and blueberries are also excellent choices, fresh or frozen.
Include legumes in your meals
Beans, lentils, and peas are rich in both fiber and protein. Add them to salads, soups, dips, or use them in place of meat.
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Keep the skin on fruits and vegetables
The skin contains much of the fiber. For example, an apple with skin has nearly twice as much fiber as a peeled one.
Read food labels carefully
Look for foods with added fiber like inulin or polydextrose, and compare the fiber content per serving on nutrition labels.
Eat fiber-rich foods at every meal
Distribute your fiber intake throughout the day with whole grains, vegetables, berries, and legumes at breakfast, lunch, dinner, and snacks.
Combine fiber with protein and healthy fats
Pairing fiber with protein and fat helps keep you full longer and supports balanced blood sugar more effectively than fiber alone.
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Experiment with new high-fiber recipes
Try dishes with lentils, whole grains, or seeds to keep your meals varied and exciting while increasing fiber intake.
Drink plenty of water with fiber
Fiber works best when combined with enough fluids.
Drinking water throughout the day helps fiber move smoothly through your digestive system and prevents constipation.
This article is based on information from Healthline.com.