How to Add Fiber to Your Diet, Deliciously
Many people ignore the advice to add more fiber to their diet because they don't know how, and they believe that fiber tastes like cardboard. The reality is quite different. High fiber foods can taste wonderful!
There are two kinds of fiber: soluble and insoluble. Both kinds are beneficial to us, so you don't have to worry about choosing; just add foods with fiber.
Take the time to learn and realize how many wonderful foods are high in fiber, both soluble and insoluble.
Take a little time to learn about all the delicious and common high fiber foods you can add to your diet. How can you add fiber when you don't know what foods are high in fiber? Learning about foods that are high in fiber will quickly demolish all thoughts of cardboard. Check out some of the resources below to learn more about the delicious choices.
Instructions
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Start slow, and add more gradually.
Most people should add fiber slowly, to avoid excessive gas or diarrhea. Increase the amount of fiber in your diet by a few grams each week. This way you will also have time to adjust your tastes and get used to eating healthier if you are accustomed to a highly processed diet. -
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Rethink whole grains.
Whole grain breads, pasta, and rice are delicious! Try different kinds, and see what you like best. Barilla Plus pastas are a mix of grains and have a high protein and high omega fatty acid content, as well as high fiber. They are an excellent choice for someone who is hesitant to try the brown, whole wheat pasta. These, along with certain beans, green peas, butter beans, corn, are called starches. While they are very good for you, it is important to watch their portions and not overdo it. Oats are a good source of fiber, found in great tasting cereals, and added easily to recipes for a fiber boost. There are many great tasting whole grain cereals. Add fruit for the perfect boost of flavor and nutrients. Whole grains contain both soluble and insoluble fiber. -
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Eat a wide variety of fruits and vegetables, whether fresh, canned, or frozen.
Fruits and vegetables such as broccoli, green beans, and others such as spinach, lettuces, carrots, have a lot of soluble fiber which carries many health benefits. Most of them also have insoluble fiber. As you can see, adding fiber to your diet is not as weird or bad tasting as you may have been led to believe! In general, eat fruits whole with the skin, rather than in juice, for the bigger health and fiber boost. Canned, frozen, fresh, or dried are all good for you. -
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Monitor your portions, even with healthy foods.
Although the starches are very good for you, the portions should be limited. A good way to judge is to imagine your plate divided in half. One half should be divided in half again, with a starch (bread, pasta, rice, or starchy vegetables) on half and a protein on half. The other half of the plate should be filled with non starchy vegetables and fruits. In other words, your meal is one fourth starch, one fourth protein, and one half non-starchy veggies or fruits. -
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Rethink beans.
Beans (legumes) are a starchy carbohydrate and a protein. So you can use them in place of the two sections on your plate (protein and starch). If you are worried about gas, just remember to add them gradually to your diet. That usually prevents problems with gas, but if not, there are products that can really help. Think you don't like them? Think chili, baked beans, taco salad... -
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Add seeds and nuts.
Flax seeds are a tremendous source of good health. They can be ground and mixed into baked goods, or sprinkled on top. They have a light, nutty flavor that is pleasant. Sprinkle them on yogurt, cereal, in juice, and more. Flax seed is so potent it really warrants a separate article!
Nuts are also a great source of fiber. Eat them as a snack, on a salad, crumbled on ice cream or yogurt.
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Tips & Warnings
As you get used to adding fiber on a daily basis, you'll probably find you want to learn more about new or unusual grains, vegetables, fruits.
The "5 a Day" plan is promoted by the USDA and is very good: eat 5 a day of fruits and non starchy vegetables.
Another good plan is to try to eat one of every color.
A high fiber diet has MANY health benefits: weight control, lower cholesterol, heart protection, lower risk of many cancers and other diseases, and more.
This eating plan, with the divided plate, is excellent for diabetics, those who want to lose or maintain weight, lower cholesterol, and just about anyone.
Don't forget NUTS! Nuts are a great source of fiber as well as fatty acids and other nutrients.
Nuts, fruits, berries, even pumpkin, all have fiber & more!
If you are used to a very processed, low fiber diet, remember to start adding fiber slowly and increase it gradually, as it may be a jolt to your system to get healthy food!
Resources
- Photo Credit AJ Tyne
