Fiber is plant based foods basically provides carbohydrates. When it is consumed it provides ranges of benefits. The foremost advantages of having fiber rich food is satiety. It causes to feel full very quickly. This property prevents overeating which leads to weight loss. Besides, it fixes constipation, diverticulitis, irritable bowel syndrome, heart diseases, cancers and diabetes. It also reduces risk of hypertension and cholesterol level
All the words described here are valid if fiber foods consumption remain at desired level. So don’t be impress knowing all the benefits and increase fiber consumption abruptly. It will bring about opposite reaction to your health. Sudden increase of fiber intake in your diet will cause bloating, gas, constipation and diarrhea. So it is recommended to increase fiber foods carefully.
Here are some tricks to increase fiber foods in your diet.
Consume Variety of Fiber Foods
Fiber is mainly two types, soluble fiber and insoluble fiber. Some foods provides either of two fibers and some provides both. So both fiber have their own benefits. So make sure that you are taking both fiber rich foods to meets nutritional balance.
Go with Whole Grain Instead of Processed Carbohydrate
When you eat whole grain, think twice whether it is refined or processed. The basic difference between whole grain and refined carbohydrate is outer shell or bran. In whole grain, there is bran that keeps it natural. But in refined grain, bran is removed. Whole grain includes brown rice, oats, oatmeal, millet, barley, bulgur, wheat etc.
Start Your Day with Fiber Food
Your day start with breakfast, if you start your breakfast with fiber intake then rest of the day you will feel less appetite. So have cereals in your breakfast to ensure fiber intake. Cereals contains 3 grams of fiber per serving.
Keep Fruits in Your Meal
Whatever the meal and whenever you take, keep some fruit in every meal. Because it is a natural source of fiber with natural, sugar which helps to check weight. Most of the fruits are loaded with fiber so it will never cause to feel monotonous if multiple fruits are consumed in different meal.
Live on Legumes
Lentils, peas, beans makes a group called legumes. You can add legumes in many dishes like casseroles, salads, soups and puree. Therefore, it will entertain your palate and meet your fiber requirement as well.
Keep Hydrated Yourself
It is necessary to remain hydrated with plenty of water while you are taking fiber rich foods. Because it will be deteriorated the digestion process if fiber is not taken with plenty of water. Without water, it may cause constipation and other complexities.
Snacking with Fiber
Whenever you feel hungry in between your meal take a bag of popcorn or whole grain cracker or nuts. All these option are loaded with high fiber. But don’t add any fatty food like butter. Fat less high fiber snacks reduces cholesterol level and heart disease.
At the end, I want to remind once again that go slow with fiber rich foods. Take some time to make changes in fiber consumption. If you are not comfortable with any fiber then change it, and try another one and keep drinking enough water.