Fiber is a plant-based food nutrient that is hardly digested whole by our body. Most everyday meals lack a substantial quantity of fiber that is needed by our bodies.
Nutritionists in Islamabad suggest that we should always indulge fiber in our diets in the best way possible.
Fiber has two types: insoluble fiber and soluble fiber. Both types have their own benefits. One maintains blood sugar and reduces cholesterol while the other relieves and prevents constipation.
Fiber is present in high quantities in unprocessed foods. 25 g fiber is needed to reach the Recommended Dietary Allowance each day.
9 Best Ways To Increase Fiber In Your Diet
Following foods can increase your fiber intake:
1. Whole carb foods
Fiber is abundant in whole grain foods such as whole wheat, barley, wild rice, etc. it is better to eat whole carbs than simple carbs.
Simple carbs raise the blood sugar quickly and are fulfilling for a lesser time.
2. Fruits and Vegetables
Fiber is helpful in many different ways. Fruits and vegetables are naturally high in fiber, so they complete the RDA and are also fulfilling to consume. The more fiber in our diet, the less often we will get hungry,
Fiber sources include berries, barley, oats, etc.
I honestly love popcorn. They are my favorite snacks that are very easily consumed without making you overly full. Popcorn can be store-bought or can be made at home. Either way, they are light, fluffy, chewy, and delicious. They also contain a whopping 04 grams of fiber.
4. Chia Seeds
Chia seeds are one of the superfoods that have multiple health benefits. They contain proteins, minerals, vitamins, and omega fatty acids
They are not overly sweet and can be drunk in the hot summertime because of their cooling effect.
5. Fiber snacks
When we think of snacks, our minds automatically diverts our attention to junk food and cola. I mean why not? They are snacks, right? (sort of!)
Add fiber fueled food in your snack time. Fresh and dried fruit, whole-grain crackers, and lots of nuts (who doesn’t love nuts, is nuts!) by lots I mean a handful of them can be quite fulfilling and level up our fiber.
Avocados are one of the most essential superfoods. It would not be harmful today that it is a nutritional powerhouse.
Avocados contain fiber, carbs, and monounsaturated fat. They improve the overall health and help maintain the said health. They are one of the good fat sources in any diet.
Salads don’t have to be bland, instead, they can be made in a variety of ways. You can up your salad game by adding a million things in them.
Salads are fulfilling and can be taken as a full meal instead of on the side. Salads are nutrient-dense and you can add your favorite vegetables and food groups to make a healthy, delicious, and pack with flavor meal.
8. Don’t miss legumes
Legumes are multi rich-nutrient that are packed with fiber, minerals, vitamins, proteins, and carbohydrates. The Legume family has a variety of foods that we can add to our diet.
Legumes are a rich source of protein so they are a good alternative for vegetarians. They can be easily incorporated into soups, salads, and lunch.
9. High-fiber Flour
Whole grain bread contains more fiber than regular white bread. We can switch to multi-grain or high fiber flour instead of plain white flour while cooking and baking.
Fiber is extremely healthy and good for your health. It is nutritious and can be easily obtained and added to your daily life.