Easy Ways to Eat More Fiber
Start by aiming to have fruits and vegetables at every meal. Choose whole-grain cereals, breads and crackers (5 grams or more of fiber per serving) with the first ingredient being "whole wheat" or "whole grain." Try new grains such as buckwheat, amaranth, millet, sorghum and teff. And, don't forget about brown rice, wild rice, barley, whole-wheat pasta, bulgur and quinoa.More: 10-Minute Dinner: Quinoa Mac, Greens and Cheese
Here are some easy ways to add more fiber to your diet:
- Load up sandwiches with vegetables. You don't have to stick with the traditional lettuce and tomato either. Add slices of cucumber, bell peppers, spinach and use hummus or avocado as a spread for your sandwich.
- Add shredded carrots, zucchini or broccoli to your pasta sauce.
- Sprinkle flaxseed in cereal or yogurt.
- Add strawberries or blueberries to your high-fiber, whole-grain cereal.
- Try oatmeal with sliced banana and chopped walnuts.
- Eat high-fiber snacks like cut up veggies and hummus or fruit and a handful of almonds.
- Snack on yogurt with fresh raspberries and 1/4 cup of high-fiber, whole-grain cereal.
- Substitute potato chips for carrot sticks or snap peas.
- Make vegetarian chili and include two or more types of beans, like black beans, kidney beans or pinto beans; add chopped bell peppers or corn, too.
- Pack homemade soups with beans and a variety of vegetables.
- Fill a whole wheat tortilla with black beans and roasted vegetables, such as roasted sweet potatoes or butternut squash for a delicious burrito.
- Top your salad with some lentils, bulgur or chopped nuts.
More: Healthy Vegetable-Lentil Stew
Now that you're excited to boost your fiber intake, keep in mind that adding fiber too quickly can promote gas, bloating and abdominal discomfort. Start slowly, and increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Don't forget to drink plenty of water. Hydration is key, as fiber works best when it absorbs water.
To receive the full nutritional benefits from not only fiber, but also vitamins and minerals, eat a variety of foods that include whole grains, fruits and vegetables, nuts and seeds, beans and other legumes. This is a perfect strategy if you're looking to lose weight and stay healthy.
More: Add High-Fiber Dates to Your Weight-Loss Diet
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