Tips to get more fiber in your diet
Recent studies found that a
healthy diet containing enough
fiber can reduce the risk for developing
cancer with 40%. So what is fiber? What are the best sources of fiber? Basically, the term fiber refers to carbohydrates that can’t be digested. Fiber is found mostly in vegetable foods like
fruits,
vegetables,
legumes and
grains. What are its health benefits of fiber? Experts believe that approximately 30 percent of all cancers in the west are related to our eating habits. A high-fiber diet can help people who have troubles with their stool, enough fiber enhances the digestion process. Some tips to boost the fiber in your diet:
- Eat whole-grain foods
Try to eat whole-grain foods as much as possible instead of other less fiber-rich grain foods. Look for whole-grain bread etc. in the supermarket instead of white bread.
- Eat fresh fruits
Everybody knows that Fruits are healthy, most fruits contain high level of fiber, so try to eat at least 5 pieces of fruit a day (apple, banana, grapes…). Fruit juice contains not that much fiber, only juice with lots of pulp contains enough fiber, so try to eat fruits instead of just drinking the juice.
- Serve vegetables with each diner
Vegetables are a good source of fiber, try to eat more then one kind of vegetables a day. You can try a combination of vegetables in one meal or a combination of lots of vegetables in a wok meal.
- Dried fruits and nuts
If you want some fiber, GO NUTS ! Nuts and dried fruits contain a lot of fiber. Nuts also contain a lot of proteins and are high in calories, so watch that when you’re on a diet.
- Eat soup
Soups rich in vegetables are a good source of your daily fiber intake.
- Vegetables dips and sauces
self-made vegetable dips and sauces contain more fiber then ready-made alternatives, try to make some time to make them yourself, you’ll notice they are tastier and healthier.
It’s recommended to eat 18 grams of fiber a day, this is about 50 percent more then an average person eats nowadays. So try to watch your fiber intake, it makes you healthier.
