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Easy ways to get more fiber into a healthy diet
Eat more fiber! It’s advice that’s hard to miss, given that
it’s coming at you from the covers of magazines, television, and even social
media. The message may seem like overkill, but plenty of fiber is guaranteed to
help your digestion, which in turn can improve your colon
health and reduce your risk of colon
So how do you get it?
First, let’s review what fiber is: roughage, or bulk, that
your body can’t absorb. It comes in two types, soluble
both of which aid your digestive system as they does their job. Here are some
easy ways to get more fiber into your diet.
- Breakfast. It’s
the most important meal of the day, so make sure that yours includes a
high-fiber cereal. That’s one with five or more grams per serving. If your
favorite doesn't meet that benchmark, add a few tablespoons of unprocessed
- Whole grains. Read
the label and if whole wheat, whole-wheat flour or another whole grain isn’t
the first ingredient, find another brand. Look for one with at least two grams
of dietary fiber per serving and ditch the white rice — try brown rice, wild
rice, barley or whole-wheat pasta instead. Also swap out your white flour for
whole-grain flour when baking – just be sure to follow directions for
substituting, as whole-grain flour is heavier than white flour.
- Veg out. Add fresh
or frozen vegetables to your dishes, especially soups, sauces and stews. And
eat more beans, peas and lentils. Lastly, have a piece of fruit, such as an
apple or banana, with every meal. (Or as an alternative, have berries, pears,
oranges or other favorites as a fruit salad side dish.)
Lastly, swap out those cookies and candies for fresh and
dried fruit or a handful of nuts when you’re craving a snack. If you’re
watching your weight, these are lower-calorie options that are not only good
for you but will help you feel full longer.
posted on October 8, 2012 in news