Only a few changes in habits can give a big boost to your lifestyle. We hear it on all fronts: We need more fiber in our daily diet. The questions for most of us: How much do they need me, and exactly how do I get it? If you think the answers involve unreachable goals and raw vegetables without end, it is not so. Incorporating dietary fiber into your life is as easy as acquiring simple habits and as delicious as eating the foods you love.
How much fiber in the diet is needed?
The Health Dietetic Association describes fiber as complex carbohydrates that your body can not digest or absorb and names two types: soluble and insoluble fiber. Soluble fiber – found in beans, fruits, and more – helps in satiety (which helps to feel full). Insoluble fiber – found in wheat bran, whole grains, nuts, vegetables and other foods – helps keep your digestive system regular.
As for how to get those grams of fiber in your diet, experts have easy ideas to implement. To increase fiber in our daily diet, try one of these habits to incorporate fiber into your diet by increasing each week, until you do it automatically. To avoid diarrhea and other complications, it is advisable to increase your fiber by a few grams every week over the course of several weeks.
Incorporate fiber in our daily diet
Start the day with a high-fiber nutritious breakfast – one with 5 grams or more of fiber per serving. You’ll find almost 15% to 25% of your daily fiber needs. Plus, it’s a great way to manage your weight. You can choose whole wheat bread or some cereal that is high in fiber. It is the best way to change your diet and start your day in a different and nutritious way.
You can also add one or two servings of fruit at breakfast or before lunch. Thus soluble fiber is incorporated in a rich and natural way. Yacon root has large amounts of fiber, is very sweet and does not contribute sugar to the body. It is an alternative for people who cannot eat fruits because of problems with sugar.
It is necessary that every day consume a little fiber in our daily diet so that you can go notice the changes in your body. After a week you will feel the difference. This is reflected in better digestion, more inflamed belly and more energy for you to use. Try to go slowly incorporating fiber until you can eat many quantities without any problem.
Sources of fiber
Fiber comes from plants, vines, bushes or trees. Fruits and vegetables are our sources of fiber. There are many types, and it is very important to incorporate fiber in our daily diet. If you are interested in diet recipes, you can search through some pages and you will find smoothies, deserts, breakfast, lunch and dinner ideas, and for sure you will decide to give them a try.
If you are interested in high fiber meals, you should not forget to include the following ingredients: split peas, lentils, black beans, artichokes, broccoli, raspberries, blackberries, avocados, pears, oatmeal, chia seeds, spinach, carrots etc.
You have now learned why it is important to include fiber in our daily diet. There are thousands of recipes you can find online, which might satisfy your tastes. Eat healthy and look healhy.