What is fiber?
Fiber is corbohydrate found in produce and grains. And it could hardly be healthier.
"This essential nutrient contributes to health and wellness in many ways," Monahan says." Fiber protects against heart diseases, Type 2 diabetes, colon cancer and diverticulitis."
It comes in two types:
Soluble fiber - This type dissolve in water.
Insoluble fiber - This type doesn't dissolve in water.
Benefits of eating fiber
Getting the right nutrient- in the right amount- can make you feel your best. Adding more fiber to your diet can:
Help you "go" :
A key sing your diet is low in fiber? Constipation. Boosting your fiber intake will help keep you regular.
Just be sure to add it gradually so your digestive system has time to adjust." Adding too much fiber too fast can cause diarrhea." Says Monahan.
Aid in weight loss:
Eating more fiber helps you feel full longer. That means a fiber-packed breakfast- think oatmeal, whole-grain cereal or fresh fruit- may keep you full until lunchtime, so you snack less.
Control Blood Sugar:
Fiber slows your body's absorption of sugar.,"This help blood sugar levels within a healthy range, which can lower your risk of developing diabetes," Manahan says.
Lower Cholesterol:
Watching your cholesterol levels? Fiber can help with that, too. Colesterol binds to fiber and moves thorough your digestive system, where it leaves the body instead of entering your bloodstream.
How to get more fiber
And there's even better news: Increasing your fiber doesn't mean eating hay. With a few small adjustments, you can up your intake and still enjoy your meals. Some easy ways to get more fiber.
Plan your morning meals:
Choose a high-fiber option like bran flakes or oatmeal for the first meal of the day.
Looking for something heartier? Try scrambled eggs with spinach and a piece of fruit.
Switch to whole grains:
Swap out processed white bread with whole-grain bread. Look for tables that list whole wheat flour or whole grain as the first ingredient. And check that they have at least 2 grams of dietary fiber per serving. Side dishes of brown rice, quinoa or whole wheat pasta are another great fiber boost.
Pick more produce:
Fresh or frozen fruits and vegetables are a good source of fiber, so add them to meals and snacks throughout the day. Not sure where to start? Consider adding these high-fiber accompaniment to your plate:
Leafy greens like spinach or kale
Couliflower
Avocado
Apples
Barries
Oranges
Lead up on legumes:
Legumes are the unsung heroes that can add more fiber to any meal. Dress up a soup or salad with peas, beans or lentils.
Snack smart:
When a hunger pang hits, it may be tempting to hit the kitchen for a treat. Instead of reaching for the junk food, consider noshing on these fiber-filled snacks:
Nuts
Dried or fresh fruit
Raw veggies
Hummus
Edamame
Popcorn
Add a fiber Supplement:
Having trouble getting enough fiber in your diet? A fiber Supplement can help. You can find them at most stores and online. They're available in a variety of forms, like:
Power
Gummies
Capsules
Chewable Table
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