Doctors always recommend you to have fiber in your diet, don’t they?
But do you know how to increase fiber intake? And more than that, do you know why do they tell you to do so? Before you know about the fiber-rich foods, you should know why fiber is good for you.
What is fiber good for your body?
Fruits, whole grains, fresh vegetables, and legumes are the main rich sources of fiber. When you consume these fiber-rich foods, it allows your body to digest the food very well. Also, if you are suffering from a constipated stomach, it will help you get rid of this problem as well.
Also, the benefits don’t just stop here. A regular intake of healthy fiber can also help you maintain a healthy weight. Studies also claim that it aids in lowering the risk of any heart-related diseases as well as diabetes.
So, here a guide on ‘how to increase fiber intake’ easily.
How to increase fiber intake?
There are a lot of fiber-rich foods available in your kitchen that you might not know about. But, just knowing won’t be enough, you would also need to know is how to eat them in the correct way so that you get the maximum fiber intake from that food.
Here are 9 ways by which you can fiber in your diet, in the right manner-
1. Replace white flour with wheat
You might like to have snacks made out of white flour but trust me, it’s not doing good for your stomach. Replace maida (white flour) with wheat flour. It has natural fiber that doesn’t constipate your tummy and also helps you with clean bowel movements.
2. Make popcorn your go-to snack
Popcorns are very rich in fiber. But most of you end up adding a lot of butter and extra seasonings which ultimately end up destroying the fiber- calorie ratio. So, instead of going for a butter loaded bowl, eat air-popped popcorns. They are better for you.
3. Chia seeds should be your friend
Chia seeds are naturally rich in omega-3 fatty acids. In addition, it also has protein, vitamins, and is loaded with minerals. An ounce of chia seeds contains almost 11grams of fiber. You can either eat it as a roasted snack or even add it to your breakfast for easy consumption.
4. Eat whole fruits /veggies
Instead of eating cooked or boiled veggies and fruits, eat them whole. Veggies like cabbage, bell pepper, zucchini can be easily added to salads. Fruits like grapes, raspberries, strawberries also should be eaten whole instead of mixing it in smoothies.
5. Stay away from juices
Most of you end up taking out juice from fresh fruits and discard the fiber. This is the biggest mistake. No matter how healthy juices claim to be, they can never give the effect of eating the fruit. So, stay away from juices, especially packed. Eat the fruit instead.
6. Don’t peel cucumbers, apples, carrot etc
Instead of peeling the skin from fruits and vegetables like cucumbers, carrots, apples, sweet potato etc., wash them properly and eat them with the skin on. The thing is when you peel off the skin, half of the fiber contents gets thrown away.
7. Have oats at least once a day
Oats are on the best and easiest source of getting fiber in your diet. However, that doesn’t mean you should completely rely on oats as your only source. Include oats in your breakfast or as an evening snack which is loaded with veggies.
8. Soak almonds and eat
Soaked almonds are not only a good source of energy but also an excellent source of fiber. Apart from adding healthy fiber, when you soak them the fiber content is easily soaked in by your body. In turn, it also makes your digestion healthy.
9. Go for supplements
In case, you don’t have time for kitchen and you need something which is ready-made, you can take dietary supplements. However, you should also include a lot of fresh veggies and fruits to maintain a healthy body.
Eat your fiber
Now you know how to increase fiber intake and ensure that your tummy stays far away from things like constipation and indigestion. Fiber-rich foods are the key to maintain a healthy gut and unless you like staying inside the loo for hours, include these in your diet.
I know, surfing Instagram while sitting in the washroom is something you do every day, but I guess you would feel much better doing that on your bed. Won’t you?