How to get HIGH FIBER FOODS in your Diet – Hey guys!. In this post, I’ll be discussing a list of How to get HIGH FIBER FOODS in your Diet. According to the world health organization, fiber is the key to better digestion, heart health, and weight loss. The least amount of fiber a person should consume is 5 grams per day. Fiber comes in soluble and insoluble alternatives, and they both offer the same benefits.
Here are 7 tips on how to get high fiber foods in your diet. Pay particular attention to number six. We all fault in that area. So let us count down the list.
7. Read Labels
Suppose we are being honest and start with the key problem for us. We are not eating enough homemade meals, so we are not getting the right amount of fiber our body needs. All our meals are processed, and even the ingredients that we shop for our homemade meals are not organic. Fiber is found in plant-based whole foods like fruits, vegetables and nuts.
The extracts of those organic products are what we buy as cereals and soups in the supermarkets. When you buy these products, check the nutrition label for fiber it contains per serving. You need 35 grams as a man and 25 grams as a woman. Checking the labels will intentionally put high fiber foods in your diet.
6. Leave The Skin On Some Foods
Most foods have more fiber in their skins than their main edible part. As you peel fruits and vegetables, you throw away the bigger chunk of fiber. That is where the insoluble fiber of fruits go. So you can be shaving off about 2 grams of a 3 grams food by peeling the skin off.
Foods like potatoes cucumbers apples pears should be eaten with their skins on. The skin on these foods is the healthiest part. We have more on fruits and vegetables in the lineup, so stay with us.
5. Nuts and Seeds Snacks
We have mentioned the fruits and vegetables, and we will hear about them again. However, nuts and seeds are another snack choice that will increase the high fiber in your meals. You can eat nuts and seeds as part of whole meals and as perfect snacks, and they have a long shelf life and are a good purchase option.
Aside from fiber, nuts and seeds provide protein, fat, vitamin e and magnesium, depending on the kind of nut or seed. You will be glad you opted for seeds and nuts as snacks instead of some processed snacks.
4. Eat Whole Grains
Whole Grains are nutritious and satisfying. The nutrients that work well with the fiber are all intact compared to refined grain. While they are from the same source, refined goods exchange the germ and bran for longevity and shelf life. You will not get the best fiber from refined grains as you would in whole grains.
Although fiber supplements are recommended for people with low fiber, they are also processed and lack the vitamins and minerals that complement fiber. Popcorn is an excellent example of a whole grain snack that is rich in fiber.
3. Eat Vegetables
If you have a chronic illness, you already know the value of vegetables in your diet. Unless you are undertaking a specific dieting plan, all vegetables are good for you. You can start your meal by eating the vegetables first. That way, you consume more of it before eating the other foods. The more vegetables you consume, the fewer calories you will consume overall.
Vegetables lower the risk of chronic diseases; have fiber and other nutrients. If there are other fibers in the meal, eating vegetables first opens your appetite to consume more fiber while lowering your want of calories.
2. Whole-Food Carbohydrate
What does fiber have to do with carbohydrates? Are they not protein instead? You have to understand that fiber is a plant-based carbohydrate. So it is found in some protein and vitamins, but it is originally a carb. On the other hand, fiber is the only carbohydrate that does not become sugar when broken down. So when you add fiber to other carbohydrates, you are bound to feel fuller for longer.
Anybody aiming at weight loss will find this pleasing to know. When selecting foods that are whole-food carbohydrates, think of the ones which have high fiber-like legumes, whole grains, starchy vegetables, and fruits. These carbs are the ones that are high in fiber and are going to increase the grams of fiber in your diet. Stick to them and get a high fiber diet.
1. Use High Fiber Flours
Your baked goods deserve the highest addition of fiber. There are flours with more fiber than the regular white flour. You can try coconut flour and whole wheat flour for more fiber. Those are not the only kinds. Real bakers know of flours like chickpea, buckwheat, barley, hazelnut and almond flours. These are exciting new entrants to your kitchen and a healthier alternative for your baked goods.
That is it from today’s post on How to get HIGH FIBER FOODS in your Diet. If you do not agree with the points in the post and have some of your own opinions, share them with us in the comments section down below. Keep visiting Real Fitness Soul for more information about Fitness and Health.
Chandan is the writer of “How to get HIGH FIBER FOODS in your Diet”. Also, Connect with me on Instagram.