Foods With the Strongest Fiber
Many people ignore the recommendations to incorporate more fiber into their diet because they don't know what food choices they have, or they are under the impression that fiber does not taste good. High fiber foods can taste delicious and are readily available at your local grocery store. Introduce fiber slowly into your diet to avoid gas pains or diarrhea. Your body will have to adjust to the healthier eating if you are accustomed to consuming processed foods. Incorporate these high fiber foods slowly and eventually your taste buds and your body will crave these healthy eats.
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Whole Grains
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Whole grain breads, pasta, rice and oats are delicious and have a high fiber content. For example Barilla Plus pastas offer a mix of grains, high protein and high fiber content. Oats are a good source of fiber that are commonly found in cereals and are a tasty breakfast option.Whole grains contain both soluble and insoluble fiber. Insoluble fiber moves food through the intestines and regulates the acidity in the small and large intestine. Soluble fiber binds with fatty acids and helps the body absorb sugar slowly to prevent spikes and dips in metabolism.
Fruits and Vegetables
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Fruits and vegetables such as broccoli, green beans, spinach, lettuces, and carrots have a lot of fiber. Eat fresh fruits with the skin for the biggest health benefit and fiber content. For convenience and quick meals canned, frozen, or dried fruits also have a high fiber content. Adding leafy greens and fresh fruit promote regular bowel movements and prevent constipation. Expelling the waste through the colon faster can help prevent colon cancer by keeping balanced pH levels in the intestines to prevent microbes from producing cancerous substances while digesting.
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Beans
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Beans are a starchy carbohydrate, a protein and have a high fiber content. Add beans gradually to your diet if you are worried about gas and gas pains. Try a variety of recipes such as chili, baked beans, and taco salad for new flavors in your diet. A diet high in fiber and beans helps lower your total cholesterol and reduce your risk of heart disease. Another health benefit is regulating blood sugar which provides a relief for people with diabetes.
Seeds and Nuts
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Flax seeds and nuts are a healthy snack with lots of fiber. Sprinkle either of these on yogurt or cereal and mix with fruit. Eat them raw as a snack or as a salad topping. These are creative ways to increase your fiber without completely changing your lifestyle. The recommended intake of fiber is 30g to 40g per day, which roughly is six servings of fruit and five servings of of whole grains.
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References
Resources
- Photo Credit broccoli image by timur1970 from Fotolia.com
