{"id":191228,"date":"2022-02-21T05:02:51","date_gmt":"2022-02-21T10:02:51","guid":{"rendered":"https:\/\/www.menuculture.com\/recipeshop\/?p=191228"},"modified":"2022-02-21T05:02:57","modified_gmt":"2022-02-21T10:02:57","slug":"more-fiber-diet","status":"publish","type":"post","link":"https:\/\/menuculture.com\/recipeshop\/2022\/02\/21\/more-fiber-diet\/","title":{"rendered":"More Fiber Diet"},"content":{"rendered":"\n

Simple Ways to Get More Fiber in Your Diet<\/strong><\/p>\n\n\n\n

According to the American Diabetic Association, most Americans don\u2019t get enough fiber in their diets. The daily recommended intake is 20-30 grams each day, but if you\u2019re like many others, you may only get about half that.<\/p>\n\n\n\n

Everyone says you should get more fiber in your diet, but how? And more importantly, why do we need fiber?<\/p>\n\n\n\n

Fiber is known to help in the prevention of cancers, heart disease and even diabetes. It can also help in weight regulation, reduce cholesterol and constipation. In short, it\u2019s an important part of a healthy diet and long life.<\/p>\n\n\n\n

Fiber is found only in plant-based foods and because many diets are focused on meats and refined carbohydrates, it\u2019s no wonder that many diets lack it. While not all plant-based foods are equal in their fiber content, here are some foods high in dietary fiber:<\/p>\n\n\n\n

\u2022 Apples, pears, bananas and raspberries.
\u2022 Bran cereal, whether it\u2019s oat, wheat, rice or corn
\u2022 Oats, flax seeds
\u2022 Lentils; navy, white, kidney and black beans.
\u2022 Cocoa powder and dark chocolate
\u2022 Almonds, pistachios and pecans
\u2022 Avocado, kale, peas, winter squash and many other vegetables<\/p>\n\n\n\n

Of course, it\u2019s easy to say which foods are high in fiber, but how can you make sure that your diet is rich in fiber? Here are some approaches that might help:<\/p>\n\n\n\n

\u2022 If you enjoy breakfast cereals, focus on bran cereals or grab yourself a nice comforting bowl of oatmeal.
\u2022 Add bran and flax seeds to baked goods like muffins, loaves and even cakes.
\u2022 Flax seed is also easily and discretely added to smoothies, yogurt and even soups.
\u2022 Oats can also be added to cookies, muffins and other baked goods.
\u2022 Juicing removes the fiber from the fruit. Make a point of eating fresh, whole fruits regularly.
\u2022 Fill your plate with vegetables before adding proteins and other carbohydrates.
\u2022 Speaking of carbohydrates, focus on unrefined carbs and forgo the refined flour and rice.
\u2022 Go meatless and eat more beans. They\u2019re delicious and good for you.
\u2022 Eat more salad and fewer French fries. Pre-cut salad ingredients and keep them in your fridge for easy access.
\u2022 Keep a well-stocked veggie plate in your fridge at all times. You\u2019re more likely to grab it if it\u2019s all ready for you.
\u2022 Keep skins on vegetables, where possible. The most fiber is often found near the skin.
\u2022 Nuts are a satisfying snack that gives you a nutrition boost.
\u2022 Instead of sugary desserts, try a fruit salad to satisfy a sweet tooth
\u2022 Enjoy a little dark chocolate now and then. You deserve it.
\u2022 Read the label. When it comes to packaged foods, find the one with the most dietary fiber and nutritional value for you.<\/p>\n\n\n\n

While it isn\u2019t usually necessary to count the grams of your dietary fiber intake, focus on increasing the amount of unrefined plant-based foods in your diet. More plant-based foods not only means increased fiber, but more vitamins, minerals and other nutrients, so indulge to your heart\u2019s content.<\/p>\n\n\n\n

Article from kitchenbloggers.com<\/p>\n","protected":false},"excerpt":{"rendered":"

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