Fiber is an essential part of a healthy body and mind, yet most people do not eat as much as they should. Fortunately, there are a few simple ways to boost the fiber content of your daily food intake:
Wholegrain Breakfast Cereals
Breakfast is the most important meal of the day, and for good reason. While you’re asleep, your body has been fasting for around 8 hours. When you wake up it’s crying out for fuel so that you can go about your day. The body will absorb what you put into it more readily during breakfast, as it has lapsed into a mild starvation mode during the night. So it makes sense to give it something good.
Try to avoid sugary cereals, pancakes, bacon, etc. first thing in the morning. Instead, opt for a high-fiber wholegrain cereal like bran flakes with a sliced banana and skim milk. Muesli and oatmeal are also excellent for boosting your fiber intake in the morning. They both taste great with a bit of honey, Agave nectar or raisins for added flavor.
Bran & Wheatgerm
Bran and wheatgerm are a great way to add extra fiber to your diet. And the beauty of it is, you can add it to almost any meal. Wheatgerm and bran are available in most health food stores and are available in the form of tiny granules or flakes. Virtually tasteless, they can then be added to soups, stews, cereals, sprinkled into yogurts and even added to hamburger mix. An additional benefit here is that wheatgerm contains both soluble and insoluble fiber.
Nuts and Seeds
Snacking can be the downfall for anyone who is trying to lose weight–especially if those snacks are chips, chocolate and candy. The next time you’re feeling a little peckish, try munching on a few nuts, dried fruits and seeds instead. It may not sound very appetizing, but just a handful of this mix will boost your fiber intake and in turn make you feel full. This will make you less likely to reach for a candy bar later on. Have a look in your local health food store and you might discover delicious combinations of dried fruits and nuts. Once you begin this habit, you will soon enjoy the fresh flavors and feel more satisfied.
Fruit and Vegetables
Everyone knows that plenty of fresh fruit and vegetables are good for you, but they can be seen as boring and tasteless when compared to other options. The trick here is to not necessarily opt for the whole green salad over the lasagna at lunch, but a compromise between the two. Try eating whole-wheat pasta with a side salad of greens, for example. As a rule of thumb, the greener the vegetable, the better it is for you.
Fresh fruit can also be a convenient snack that is high in fiber. Try bring a banana to work for mid-day snack. It’s a tasty way to boost your fiber intake.