Fiber: Quick and Easy Tips To Add More To Your Diet!
Gail Davis
July 27, 2008
Fiber is one of the most important nutrients in our diet today. With so many health benefits attributed to it, such as lowering blood cholesterol levels, enabling glucose to enter our bloodstream more slowly, and helping us feel more full and satisfied, is it any wonder that fiber is so laudable? Women should aim for about 25 grams of fiber each day and men should get about 35 grams daily.
How can you get more fiber in your diet? It´s easy! Follow these simple suggestions but start slowly. Too much at once can cause bloating, cramping, and gas! If this happens, back off and start adding a little more each day until you reach the recommended amount.
Fiber absorbs many times its own weight in liquid. It´s essential to drink plenty of water. Shoot for at least 6-8 glasses each day. This excess bulk formed by fiber and liquid helps to keep your digestive system healthy.
There are many easy tips for adding fiber to your diet:
Start with a high-fiber cereal for breakfast. Top it with fresh fruit for an added boost. This is also an easy way to knock out a couple of your fruit serving recommendations for the day.
Add crushed bran cereal to make your recipes healthier. Foods such as meatloaf, muffins, casseroles, and salads only become more delicious with the addition of fiber.
Eat fruit at every meal. Eat the skin when possible and don´t substitute fruit juices. Be creative with your fruit consumption. Smoothies are an excellent way to get in more fruit servings. Make salsas out of fruit and use with fish or chicken.
Make your snacks count! Eat dried fruit, raw vegetables, and low-fat popcorn.
Choose whole-grain breads. If you don´t like the taste, work up to them by changing from white to one of the new "whole-wheat white" breads first, or eat a sandwich with one slice of white and one slice of whole-grain.
Eat a salad every night with dinner. Add a variety of raw, fresh vegetables and fruit to keep them interesting. Adding diced cabbage to a tossed salad makes it much more satisfying. Top your salad with 2 teaspoons of olive oil and lemon juice or vinegar.
Try eating salads in creative ways. Put a handful of salad on a piece of fish before you bake it. Add salad to the top of white pizza. Include a handful of salad in a whole-wheat wrap with raw or sautéed vegetables.
Eat the skin of the potato. Cut down on calories by squeezing the juice of a fresh lemon on your potato. Start making sweet potatoes a regular part of your diet. Make oven fries with a little bit of olive oil or eat them with a small amount of butter, but avoid the high-calorie toppings that turn them into dessert.
Try eating some vegetables that are out of your "comfort zone." Many of the vegetables that you didn´t like as children may be delicious now. Try brussel sprouts or chard. Just pick up a new one each week at the grocery store. They´ll tell you how to cook it, or go online for cooking tips.
There are many more easy ways to add fiber to your diet but start small and gradually add more. You don´t want to go from a very low-fiber diet to a very high-fiber diet overnight. Your digestive system won´t appreciate it. Follow these easy tips and you´ll satisfy your daily fiber requirements in no time!
How can you get more fiber in your diet? It´s easy! Follow these simple suggestions but start slowly. Too much at once can cause bloating, cramping, and gas! If this happens, back off and start adding a little more each day until you reach the recommended amount.
Fiber absorbs many times its own weight in liquid. It´s essential to drink plenty of water. Shoot for at least 6-8 glasses each day. This excess bulk formed by fiber and liquid helps to keep your digestive system healthy.
There are many easy tips for adding fiber to your diet:
Start with a high-fiber cereal for breakfast. Top it with fresh fruit for an added boost. This is also an easy way to knock out a couple of your fruit serving recommendations for the day.
Add crushed bran cereal to make your recipes healthier. Foods such as meatloaf, muffins, casseroles, and salads only become more delicious with the addition of fiber.
Eat fruit at every meal. Eat the skin when possible and don´t substitute fruit juices. Be creative with your fruit consumption. Smoothies are an excellent way to get in more fruit servings. Make salsas out of fruit and use with fish or chicken.
Make your snacks count! Eat dried fruit, raw vegetables, and low-fat popcorn.
Choose whole-grain breads. If you don´t like the taste, work up to them by changing from white to one of the new "whole-wheat white" breads first, or eat a sandwich with one slice of white and one slice of whole-grain.
Eat a salad every night with dinner. Add a variety of raw, fresh vegetables and fruit to keep them interesting. Adding diced cabbage to a tossed salad makes it much more satisfying. Top your salad with 2 teaspoons of olive oil and lemon juice or vinegar.
Try eating salads in creative ways. Put a handful of salad on a piece of fish before you bake it. Add salad to the top of white pizza. Include a handful of salad in a whole-wheat wrap with raw or sautéed vegetables.
Eat the skin of the potato. Cut down on calories by squeezing the juice of a fresh lemon on your potato. Start making sweet potatoes a regular part of your diet. Make oven fries with a little bit of olive oil or eat them with a small amount of butter, but avoid the high-calorie toppings that turn them into dessert.
Try eating some vegetables that are out of your "comfort zone." Many of the vegetables that you didn´t like as children may be delicious now. Try brussel sprouts or chard. Just pick up a new one each week at the grocery store. They´ll tell you how to cook it, or go online for cooking tips.
There are many more easy ways to add fiber to your diet but start small and gradually add more. You don´t want to go from a very low-fiber diet to a very high-fiber diet overnight. Your digestive system won´t appreciate it. Follow these easy tips and you´ll satisfy your daily fiber requirements in no time!