There are two types of fiber: soluble, which dissolves in water, and insoluble, which does not. Dietary fiber does not provide nutritional value, but it does contribute to overall health. Fiber maintains regular bowel movements, helps maintain bowel health and lowers blood cholesterol. Additionally, fiber provides bulk which leads to a full feeling in the stomach --- important for dieters cutting calories. The United States Department of Agriculture recommends a minimum of 25 g of dietary fiber per day.
Go Brown
Swap your white breads, pastas and rice for whole wheat, whole grain or brown varieties. When buying bread, make sure the package actually says "whole wheat" or "whole grain." Substitute oatmeal, barley or whole wheat cereal for your usual processed breakfast cereals and add wheat germ for an extra fiber boost. Eat sweet potatoes, or yams, instead of white, and if you must eat white potatoes, leave the skin on. Use whole wheat flower when baking, and add wheat bran or wheat germ to the batter for extra fiber.
Eat Your Fruits and Vegetables
Throw a handful of raisins into your morning cereal. Add applesauce to your baked goods, or just eat a piece of fruit with your meal. Eat an orange or apple, rather than drink the juice. Chop a handful of spinach leaves and add them to your spaghetti sauce; use fresh peppers and onions in your chili instead of the dried variety. Put extra vegetables on your sandwiches. Use shredded carrots and zucchini as filler in meat loaf, instead of white bread crumbs. Add extra vegetables to pre-made soups. Put fresh berries in vanilla or plain yogurt instead of buying the pre-mixed or fruit-on-the-bottom variety. Slice a fresh strawberry onto a peanut butter sandwich instead of using jelly.
Add Beans to the Mix
Add cooked black beans to store-bought salsa, and eat it with whole-grain tortilla chips -- include corn for an even greater fiber boost. Use beans in soups, such as minestrone, and chilis. Have a hearty cup of lentil soup with a half sandwich on whole grain. Combine green peas with brown rice and curry for an Indian flair. Substitute beans and brown rice for meat in your favorite taco, nachos or burritos.
Member Comments