Fiber helps feed beneficial gut
bacteria. It speeds up digestion. It can change how other nutrients and
chemicals are absorbed by the body. And some types of fiber absorb water in the
digestive tract and help avoid constipation.
In fact, eating enough fiber is
absolutely crucial to maintaining a healthy digestive system. And maintaining a
healthy digestive system is central to overall well-being.
The average healthy male under the
age of 50 is supposed to eat as much as 38 grams of fiber a day — the
equivalent of five full portions of kidney beans — and for women, the figure is
25 grams.
But there's more to think about than
just how much fiber you are getting, namely how many different types. Because
the term "dietary fiber" covers a wide range of different plant-based
substances that your body needs to function healthily, it is recommend to eat a
broad mix of different high-fiber foods.
Incorporating the following foods
high in fiber into your diet is a great place to start.
High fiber breakfast cereals
One of the reasons why
breakfast is so essential to losing weight is that it's an easy time to
introduce whole grains. Many common breakfast cereals — from Grape-Nuts to
Shredded Wheat — are extremely high in fiber.
Keep in mind though, many breakfast
cereals that tout their whole grain credentials are extremely high in sugar. The
less processed a whole grain is, the better. Look for cereals that have at
least 5 grams of fiber per serving on the nutritional label, and fewer than 25
percent of their calories from sugar — unless dried fruit is a major component.
If cereal isn't your thing for breakfast, try whole grain muffins, toast, pancakes or waffles as an alternative
to refined flour products.
One of the best ways to eat more
fiber is to incorporate more legumes into your diet. A portion of cooked kidney
beans or lentils contains nearly 8 grams of fiber, and chickpeas or baked beans
aren't too far behind. Try adding them as an addition to soups, stews and
salads, or you could even explore recipes that use them as a main ingredient. It
is advised to eat minimally processed foods where possible, you can also find
many foods containing legumes in the vegetarian section of the freezer aisle.
Black bean burgers, for example, are an easy go-to snack when you're in a
hurry.
Be warned though, as with any high
fiber food, a rapid increase in consumption can lead to bloating and
discomfort. Be sure to gradually increase the amount of legumes you are eating
so your digestive system can acclimatize, and drink plenty of fluid — at least
eight cups of water is the recommended amount.
Fruits and vegetables
It goes without saying that we
should all be eating more fruits and vegetables. Besides the vitamins, minerals
and other micro-nutrients they contain, fruits and veggies are also one of the
best sources of both soluble and insoluble fiber. Pear, sweet potato, and green
peas are all considered high in fiber — as are apples, berries and even dried
fruit, such as dates. To make sure you get a good dose of dietary fiber with
your fruits and veggies, follow the standard nutrition advice to "eat the
rainbow" (in other words, eat a wide variety of fruits and veggies), and
be sure to eat them with the skin on where possible. Like beans, eating a side
of veggies is a good place to start — but why not consider replacing a few meat-centric
meals with vegetable-based entrees a couple of times a week? There's no
shortage of delicious vegetarian and vegan recipes available these days to
help you get started.
Working more high fiber whole grains
into your diet doesn't have to mean abandoning white bread or pasta all
together. It is best to start slowly, and to aim for half of your grain intake
from whole grains. (Replacing all grains with whole grains can lead to getting
too full too easily, meaning you don't eat some of the other important
nutrients you need for health.) Consider replacing one or two portions of grain
a day with a diverse range of whole grains — these might include whole grain
wheat, quinoa, ragi, rice, oats, bran etc. If you find the flavor and texture a
little intense, you can start by mixing whole grain and white pasta, or both
brown and white rice together. You can also seek out breads made with a mix of
different grains. Sprouted grain breads are available on the market these days
which is rich in fiber.
High fiber snack foods
From no-salt-added spelt pretzels to
mixed vegetable chips, there are plenty of higher-fiber snack foods on the
market these days. Even a bowl of peanuts, almonds or popcorn can be a good
source of additional fiber. It is never advised to focus on snack or processed
foods for a significant portion of their daily needs, but if you are going to
snack anyway, why not make sure your body is getting something out of it too?
In general, aim for a minimally processed, low-sodium snack (you can get
unsalted, unadulterated nuts in the bulk aisle at your supermarket), and make
sure your snacking doesn't interfere with eating a full, healthy meal (with
lots of fruits and veggies!) three times a day.