Healthy eating tip 5: Bulk up on fiber

Healthy eating tip 5: Bulk up on fiber

Eating foods that contain lots of fiber will help lower the risk of developing heart diseases, stroke, and diabetes, and also help you lose weight. Eat at least 20 to 40 grams of fiber per day as a recommendation depending your age. Foods rich in fiber are mostly natural and unprocessed.

Here are some types of foods with high fiber content whole grains, wheat cereals, barley, oatmeal, beans, and nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.

• There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
  
  
• An easy way to add more fiber to your diet is to start your day with a whole grain cereal or add unprocessed wheat bran to your favorite cereal.

How fiber can help you lose weight

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you'll also have more energy for exercising.

Eat more fiber! You may have heard about the importance of including fiber in developing and maintaining a balanced diet, but what you may not be aware of is just how powerful of a dietary component it can be for total body health and wellness.

What is Fiber?

Fiber, also referred to as roughage or bulk, is the indigestible part of plant foods that pushes through your digestive system. As fiber passes through the stomach and intestines, it absorbs water and eases bowel movements. There are two types of dietary fibers: soluble (removes bodily waste and toxins) and insoluble (prevents harmful absorption of substances in body). Both are equally important to a balanced diet and can be found together, but rarely in equal portions, in all plant-based foods.

Benefits of Eating High-Fiber Foods

Good digestive heath and regularity are just two of the many benefits a high-fiber diet offers. Beyond the obvious, eating fiber-rich foods may also help to fight chronic disease, relieve stomach pain and promote weight loss by working to:

• Lower bad LDL cholesterol
• Regulate blood sugar
• Improve digestive health
• Normalize bowel movements
• Control appetite
• Reduce risk of heart disease, stroke and certain types of cancer
• Relieve Irritable Bowel Syndrome (IBS)

Tips for Eating High-Fiber Foods

The FDA recommends adults get between 20 and 30 grams of fiber per day, but most Americans aren’t eating half of that. Though you may already be eating fiber-rich foods without realizing it, being intentional about choosing fiber-rich foods is the best way to meet your body’s needs.

Choose whole grains.

• 1 cup cooked spaghetti contains 6 grams of fiber
• 1/2 cup cooked brown rice contains 2 grams of fiber

Tip: Be wary of products labeled as “100 percent wheat” or “multi-grain.” These labels do not necessarily translate into whole grain. Items that are truly whole grain will list “whole grain” as either the first or second ingredient.

Choose breakfast wisely. 

• 1/2 All-Bran® cereal contains 10 grams of fiber
• 3/4 cup of Bran Flakes cereal contains 5 grams of fiber
• 3/4 cup cooked oatmeal contains 3 grams of fiber

Tip: Many popular breakfast foods that claim to be oat bran and wheat bran products (muffins and waffles) actually contain very little bran and tend to be high in sodium, total fat and saturated fat, so make sure you read labels.

Eat beans a few times a week.

• 1/2 cup cooked black beans contains 5 grams of fiber
• 1/2 cup cooked kidney beans contains 6 grams of fiber
• 1/2 cup cooked pinto beans contains 7 grams of fiber

Tips: Beans offer more fiber and protein than most plant food. If you tend to get bloated or gassy from eating beans and/or vegetables, simply take Beano® or another digestive aid with your meal to avoid discomfort.

Eat fruit between meals.

• A small raw apple contains 3 grams of fiber
• 1 cup strawberries contains 3 grams of fiber
• 1 medium orange contains 3 grams of fiber

Tip: Fruit should be eaten separate from meals to avoid indigestion. Bring an assortment of cut fruit with you to work to snack on throughout the day.

Eat vegetables at each meal.

• 1/2 cup broccoli contains 3 grams of fiber
• 1 medium baked potato (with skin) contains 5 grams of fiber
• 1/2 cup cooked spinach contains 3 grams of fiber

Tip: The United States Department of Agriculture recommends that half of your plate be filled with fruits and vegetables at each meal. Enjoy a vegetarian meal once a week to include even more vegetables in your diet.

Sprinkle flax-seed, nuts and seeds on food.

• 1 tablespoon of flax-seed contains 5 grams of fiber
• 1/4 cup almonds contain 4 grams of fiber
• 2 tablespoons chia seeds contain 11 grams of fiber

Tip: Sneak in your daily fiber by sprinkling flax-seed in your morning smoothie or adding nuts or seeds to a side salad.  

Don't Go Overboard on High-Fiber Foods!

Remember, you do not need to get all of your fiber in one meal. Gradually increasing and spreading out the amount of fiber in your diet can prevent bloating, cramping and gas. As you slowly increase your fiber intake to meet the recommended amount, make sure you are drinking enough fluids (preferably water) to avoid an upset stomach.

   
   Read next:Healthy Eating Tip 6