Improving the health is the most important thing to keep your body working. Fiber plays an important role in the body. It is a kind of carbohydrate, which is generally found in the plant foods. Thus, the appropriate amount of fiber is a must to be intake in the daily diet. The proper amount of fiber is required for healthy digestion and good health of the heart. It’s a blessing for those who want to lose the weight as it keeps the stomach fuller. The intake of fiber depends on the age and gender of a person.
# Make use of different dietary fiber sources –
If the source is a plant, then it offers two types of fiber – one is soluble fiber (gives the feeling of fullness) and another one is insoluble fiber (good for the digestive system). You can take beans, peas, fruits and oats as the source of fiber.
# Instead of carbohydrates take whole grain foods –
The whole grain foods are considered as the richest source of the dietary fiber. Include whole wheat, hard red winter wheat, triticale, brown rice and oatmeal.
# Eat something fibrous, while getting up in the morning –
As breakfast is the most important meal of the day, why not to start it by choosing something fibrous. You can eat cereals in the morning.
# Include fiber in the snacks –
Totally avoid the high calorie or high fat food with the fiber-rich snacks. For this, you can add homemade trail mix, granola bars, mixed nuts and apricots.
# Start eating fresh fruit –
A fresh fruit in your meal can do wonders. If you are not a fruit lover, then have cereal as a snack. As a fruit, you can have apple, berry, pear, prune and orange.
# Legumes can be your best friends –
Beas, peas and lentils are rich in fiber and sing them is salad is the best option to make a delicious meal.
# Bake the fiber goodies –
Increase the fiber intake by baking the cookies using whole wheat flour. Stop using all purpose white flours. You can also add oatmeal, raisins, berries or bananas to make them yummy.
# Start eating in fewer amounts –
Don’t change the diet rapidly. The experts recommend having about 25 to 28 grams of fiber per day. If you suddenly increase the fiber amount, then it can lead to bloating condition.
# Keep yourself hydrated –
Along with the fiber, increase the consumption of fluid as well. Actually, fiber takes the water into the intestines and without the fluid the constipation can occur. So, in a day take around eight glasses of water a day.
With the healthy option available in the market, you can plan your diet schedule according to your taste.
Eat more fiber and get the health benefits, such as:
– Regulating bowel movement
– Maintaining the bowel health
– Decrease down the cholesterol level
– Controlling blood sugar
– Helpful in reducing the weight
By knowing all the advantages, we are sure that you are going to add an appropriate amount of fiber in your diet.