You probably know dietary fiber is great for keeping you regular, but it does a lot more than that. Fiber keeps your body running smoothly.
There are two types of fiber: soluble and insoluble. Soluble fiber can help lower cholesterol levels, reduce the risk of developing cardiovascular disease, and maintain healthy blood sugar levels. You can find it in all legumes, vegetables, fruits, and seeds. Some top picks are cruciferous vegetables, black beans, sweet potatoes, and avocados.
Insoluble fiber is found in whole grains, leafy green vegetables, walnuts, brown rice, and fruits and vegetables with skin you can eat. Both types of fiber are crucial for maintaining good digestive health.
Unfortunately, most of us don’t get enough of either type of fiber each day. While most fiber-rich foods aren’t thrilling, they are still delicious.
Here are a few ways women can get the recommended 25 grams and men the 38 grams of roughage every day:
- Leave the skin on. Peels and skin contain lots of fiber. If there’s no hygienic reason to remove the skin from carrots, potatoes, and other produce, leave it on. It’s less work, and you will feel fuller longer.
- Use higher fiber versions of common foods. Serve brown rice, barley, or quinoa in place of white rice; whole grain bread instead of white bread; old-fashioned oatmeal in place of white breadcrumbs; peas, not spinach; and sweet potatoes instead of white potatoes.
- Seed your meals. Seeds and nuts are full of fiber. Sprinkle them into salads, sauces, casseroles, and smoothies for a fun taste and increase in tasty fiber boost.
- Insert beans everywhere. Beans are high-fiber options for a host of dishes. Since they are also high in protein, beans are a great alternative to meat. Plus, beans make filling desserts, salads, and dips.
When upping your fiber intake, remember to add more to your diet gradually and increase your fluids.
Regardless of how you do it, make fiber a constant dining companion.
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