Choose whole grain bread for toast and sandwiches. Bulk up your baking. When baking at home , substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour.
In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta. Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.
Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:. Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt.
Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad. Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.
Eat whole fruits instead of drinking fruit juice. An 8oz. Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.
Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews. Add kidney beans, peas, or lentils to soups or black beans to a green salad. Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time.
A handful of nuts can also make a healthy, high-fiber snack. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink. Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea.
These should go away once your digestive system becomes used to the increase. Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge.
Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn. While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall.
Fiber is mostly in vegetables, fruits, whole grains , and legumes. There are two types of fiber — soluble and insoluble — and both play important roles in health:. This article looks at the different types of fiber, why they are important, and suggests some healthful fiber-rich foods. Dietary fiber is an essential part of a healthful diet.
It is crucial for keeping the gut healthy and reducing the risk of chronic health conditions. Most people in the United States do not get enough fiber from their diets. This means that most people in the U. A review of studies found that people eating high fiber diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions. Fiber is important for keeping the gut healthy.
Eating enough fiber can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota. According to a review , dietary fiber increases the bulk of stool, helps promote regular bowel movements, and reduces the time that waste spends inside the intestines. According to a review , dietary fiber has a positive impact on gastrointestinal disorders, including:. Adding more fiber to the diet may also have benefits for diabetes.
A review reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes. These individuals also reported a small reduction in blood glucose levels.
For people aiming to lose weight, a diet high in dietary fiber can help regulate weight loss. High fiber foods help a person feel fuller for longer and may help people adhere to a diet. In a study , researchers concluded that people who increased their dietary fiber intake increased their weight loss and adherence to their dietary caloric restriction. Fiber includes nonstarch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides.
Soluble and insoluble are the two types of dietary fiber. Most high fiber containing foods have both insoluble and soluble fiber, so people do not need to think much about the difference. Instead, they can focus on overall fiber intake. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine.
Please try again. Something went wrong on our side, please try again. Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration.
Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis.
Journal of the American Medical Association: Oncology. Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients. Institute of Medicine. See also MIND diet may cut Alzheimer's risk 3 diet changes women over 50 should make right now 3 key changes in the new Nutrition Facts label Healthy-eating habits Reduce sugar in your diet Acai berries Added sugar Alcohol use Alkaline water Are energy drinks bull?
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