29 Ways to Have More Fiber in Your Meal

Fiber is best in giving protection against heart diseases, cancer, and digestive problems. Fiber, depending on its type can help to lower cholesterol, gain control on weight and regulate blood sugar. Fiber can be found in complex carbohydrates, the center food group in a diet such as Atkins, Ornish, South Beach and Weight Watchers. To enjoy to the fullest the fiber content on your diet, we give you 29 ways from the experts.

1. Everyday, start the day with cereal breakfast. Select whole grain, unsweetened cereal with 4 grams of fiber per serving. Researchers at University of California studied and found that cereal eaters eat more fiber and less fat than non-cereal eaters do.
2. Eat two apples a day. This fruit is a good source for pectin, a type of soluble fiber that helps make the individuals full.
3. Have a yogurt mix once a week for breakfast. Using one container of yogurt, prepare a mixture of 1/3 cups of all-bran cereal, 1-tablespoon ground flax seeds, and 5 large diced strawberries. You will have 12.2 grams of fiber.
4. on baby-carrots and broccoli florets dipped into low-fat ranch dressing as your mid-afternoon snack, which can be enjoyed three times a week.
5. Gorp can be great for munchies, particularly when it is mixed with peanuts, raisins, high-fiber cereal, and chocolate-covered soy nuts.
6. Select whole-grain crackers. Even one tiny cracker can make a difference with its ½ gram of fiber.
7. Make a blend of regular cereal with Cinnamon Cheerios and other brands of high-fiber choices.
8. Do not forget to add kidney beans and chickpeas to your salad. A quarter cup contains 5 grams of dietary fiber says Lisa Andrews, a registered dietician at VA Medical Center in Cincinnati.
9. In buying whole grain products, ensure that the word whole is present in it like whole wheat or whole grain.
10. Try exotic grain once a week. Amaranth, bulgur, and wheat berries are simple to fix yet they are rich in fiber and flavor.
11. Pearl barley can also make a good side dish.
12. Instead of bread crumbs for meatloaf and meat balls, use oatmeal.
13. In making sandwiches, whole wheat bread can make the best sandwiches. Diets like subway, recommends whole wheat bread.
14. Make a goal to switch from a white food to a brown food every week. For example, instead of white rice, use brown rice. Instead of regular pasta, use whole-wheat pasta.
15. For your sandwich spread, add ½ cup of hummus for a tasty and nutritious package.
16. Beans can be incorporated everyday in one meal.
17. To have a different flavor and taste on your next mashed potato, add in pureed cauliflower. It provides extra fiber and twin nutrition.
18. Salad and beet salad for dinner is fantastic.
19. To have another option for dessert, try rice pudding using brown rice.
20. Air-popped popcorn without the oil can make a tasty afternoon snack.
21. Baking is never absent in a diet, so why not switch to whole-wheat flour for the main ingredient?
22. For the batter, add on some flax seeds, wheat germ, or other high-fiber.
23. While eating baked potatoes and sweet potatoes, include the skin.
24. There can never be as healthy as eating dinner with green salad.
25. In making sandwiches, instead of putting cheese, replace it with tomato and lettuce.
26. Protein should be present in the diet, for that, add beans or lentils as the main source.
27. Fiber sources should go with the season. For example, in summer, have a cold lentil salad or corn and black bean salad. In winter, vegetarian chili is perfect.
28. Dried fruit everyday can be a good and healthy snack.
29. Drink the fiber from smoothies from whole fruits.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?


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