Power Lean : 5 Ways to Add More Fiber to Your Diet
Are you adding the right nutrient to your diet? If the answer is no! Then you start adding fiber to your diet. Our way of eating is changing by the second! New recipes, cuisines, and fried food might seem tempting at first, but it doesn't support you health-wise.
Especially fried food items that have high cholesterol. They degrade your gut health and cause heart-related issues. Studies have explained that after including such diets, people experience a sudden dip in energy levels, inflammation, risk of diabetes, and have difficulty losing weight.
Let's Start by Knowing What Fiber Is and How Much Intake Is Okay for You?
Fiber is naturally present in complex carb foods such as fruits, veggies, grains, and beans. Dietary fiber comes from complex carbohydrates which are defined as an indigestible long chain of sugar molecules. This class of carbohydrates gets broken down into two forms: Soluble and Insoluble.
Fibers that dissolve in water. When Soluble gets combined with water, they form a gel-like material that generates bulk. This fiber type helps with slow digestion, keeps you feeling fuller longer, and maintains your blood sugar levels. They are known to keep your cholesterol levels low. One of the rich soluble fibers is Chia seeds.
Insoluble Fiber :
Fiber is difficult to dissolve with water and moves on without being digested through the digestive tract. Insoluble fiber helps move the food through your body by combining bulk with stool.
Some fibers are prebiotic as well which helps in gut health as well.
What Should Be Your Daily Fiber Intake?
The daily intake differs for men and women depending on the body mass. Women can aim for 25 grams and men 38 grams regularly through a good fiber diet.
So, we have found five food items that are apt to get the right amount of fiber for your overall wholesome health.
Munch on Popcorn :
Reaching for a bag of chips then wait! You can swap your chips with popcorn. Air-popped popcorn has over a gram of fiber per cup. Delicious snack food and is also a healthful whole grain. For added flavor, you can sprinkle pepper and salt without butter.
Eat Chia Seeds :
The chia seeds are powered omega-3 fatty acids, protein, vitamins, and minerals with 10 grams of fiber. The seeds transform into getting consistent and its benefits with colon health. It lowers the risk of diabetes.
Add Avocados to Your Diet :
One of the highly nutritious fruits, avocados have healthy monounsaturated fatty acids, and they also are full of good fiber. It supports heart diseases, and also with type 2 diabetes. There are multiple ways you can add this creamy fruit to your meals.
Eat Berries :
Berries are high fiber fruits, especially raspberries and blackberries. Berries have less sugar than other fruits. They are a healthy snack that you can add with yogurt.
Whole-Food Carb Sources :
Plant-based foods have high fiber, and they keep you fuller for longer. These are digestible carbs that get absorbed into your bloodstream and help with regulating your blood sugar levels. Whole-food carb sources all normally contain fiber. These comprise fruits, starchy vegetables, legumes, and whole grains.
These are the high fiber options available in your pantry and easily can be incorporated into your diet. We care for you and recommend you check with a medical professional regarding your health concerns.