Fibers are among of the main classes of macronutrients that our body needs in order to stay healthy. They are key nutrients that helps us maintain a healthy intestinal tract, lower the blood sugar levels, and even lose the extra pounds in our body. They absorb extra water that hinders the passage of unnecessary products and helps improve our health. Thus, fiber is essential in life.
You need about 25-40 grams of fiber per day. This can be easily acquired from eating vegetables, fruits, and cereals.
Let’s see how we can increase our fiber intake with these five easy tips.
1. Make small food adjustments
There’s no need to change your whole lifestyle which you are so used to. You can make small adjustments like replacing some basic types of food with vitamin and fiber-enriched ones.
Whole-wheat spaghetti is the best choice when you’re craving for a delicious Italian dish. They have twice as much fiber compared to white pasta, although the taste is usually the same. The same goes for the bread. Some slices of 100% whole-wheat bread are better than your regular bread, and thanks to them you will feel satiable more quickly than ever. There are other whole-wheat products that can improve your health without just little efforts.
You can make a lot of tiny replacements in your cooking process. For example, instead of breadcrumbs, you can use oatmeal for equally delicious meat loaf. Oatmeal can be used even for baking cookies and cakes.
2. Eat raw fiber
You can buy fiber as a supplement. Take this orange-flavored fiber supplement, and simply mix with water. Drinking this tasty mixture could help you feel less hungry between meals, lower cholesterol, and keep digestive issues at bay.
Raw fiber also comes unflavored. You can easily add it to your meals. Raw fiber goes great with cereal, oatmeal, soups, sauces, pudding, cottage cheese, but honestly, it can be added to pretty much anything. One serving of this fiber will add 9g of fiber to your day (that is nearly 40% of your daily needs!), as well as some protein, probiotics, and omega 3 fatty acids. This should aid with healthy gut and bowel functions, weight and appetite, blood sugar and cholesterol levels.
3. Save those peels
These days, smoothies are some popular beverages that have enough nutrients to power up your mornings. However, you shouldn’t rely on them for your daily intake of fibers. An essential part of fruit or veggie is left aside, and that is the peel.
Eat the fruits and vegetables as raw as possible, as cooking might ruin the fiber potential. Leave the skin on the potatoes intact, and bake them as chips as they are. It will be a tasty, crunchy snack with beneficial nutrients at the same time.
4. Cook your own snacks
Everybody feels the need for some snacks throughout the day. So, why not prepare yourself for the next time the snack attacks come your way? The recipe is simple, and it will provide a satiable appetizer that can be enjoyed during the day for a quick boost of energy.
First things first, gather all the nuts and seeds your local market can provide you. These can be walnuts, Brazil nuts, hazelnuts, pecans pistachios, cashews, and seeds like chia, sunflower, sesame, pumpkin, linseed, and many others. If you want extra flavors, choose dried fruits like blueberries, mango, figs, cranberries, and others.
Pour all this mix into a food processor, add a spoon of honey to the resulted composition, and bring it all to 500 ml by adding water. For the next five minutes, stir and smash the mass into a boiling pan with a spatula.
The final step is transferring the porridge into a baking tin, and place it at the bottom of the oven for 50 minutes.
You will have 12 homemade portions of the perfect energy bars which will get you going for a whole week. You won’t have to worry about taking in more fiber because these bars are enough for the rest of the day.
5. Eat more beans
Whenever you are undecided on what kind of food to take with your lunch meat, you can rely on a bean dish. There are many kinds of this dish so you will never run out of ideas. Navy beans, lima beans, black beans or chickpeas are all healthy sources of fiber and other nutritious compounds.
Some of the additional nutrients are magnesium and calcium, which provide a complex set of necessary elements for your body. Thanks to beans, you will be able to be productive for a longer period of time without food, and your blood sugar levels will get lower.