Posts Tagged ‘Tips to increase Fiber’

Dietary Fiber is the indigestible part of any edible plant (vegetable / fruit / grain / legume). It helps food move through the body and gives “bulk” to stool.  There are two types of fiber, “soluble” (dissolves in water) and “insoluble” (does not dissolve in water) and both help the body by normalizing bowel movements and also help with:
•    Heart disease: Fiber may aid in the prevention of heart disease by lowering cholesterol. Also helps reduce blood pressure.
•    Diabetes: Fiber helps control blood sugar levels for people with diabetes and has been associated with a decreased risk of developing Type II diabetes.
•    Digestive Problems: Adequate amounts of fiber from foods can help prevent constipation and hemorrhoids.
•    Weight Maintenance: A high-fiber eating plan is lower in calories and tends to make people feel full faster.

We always recommend getting fiber in your FOOD (rather than supplements) since high fiber foods also provides other vitamins & minerals.

Tips to Increase Fiber in your Diet:
•    Choose a high fiber cereal with >5g per serving or add wheat bran to your cereals.
•    Eat more whole grains such as brown rice, wild rice, barley, whole-wheat pasta, 100% whole wheat bread and bulgur.
•    Add pre-cut fresh or frozen vegetables to soups, sauces or rice dishes. Snack on raw cut-up veggies (carrots, celery, radish, snap peas) with a low-fat dip or hummus.
•    Eat more beans, peas and lentils. You can add them to soups, sauces and rice dishes or add ½ cup beans (kidney, chickpea) to your green salad to keep you full longer.
•    Add more fruit to your day. Apples (with skin), bananas, oranges, pears and berries especially.
•    Add anti-inflammatory fibers like lignins to your diet- try putting Flaxseed meal in your cereal and sesame seeds in your salad or crusted on top of fish/chicken.

Careful not to add too much fiber too quickly as this can promote intestinal gas, abdominal bloating and cramping- and nobody wants that! Increase fiber in your diet gradually over a period of a few weeks and drink plenty of water.

Read tons more about fiber here (NIH Medline Plus)

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