Consuming a diet high in fiber has the potential to greatly improve your digestive system. Naturally, foods high in fiber often contain other healthy nutrients such as essential vitamins and minerals. Sticking with natural choices serves as one of the most effective methods to meet fiber requirements and goals. Other simple steps toward maintaining a proper high fiber diet include proper supplementation and consuming plenty of water.
Tip #1: Snack on Nuts and Seeds
One of the best sources of fiber, besides grains, includes both nuts and seeds. Generally, a small handful of snack nuts will contain around 5 grams of dietary fiber. For example, 1 ounce of peanuts contains about 4 grams of fiber, nearly 15% of our daily recommended fiber intake.
As mentioned in the opening paragraph, food sources high in fiber generally contain other beneficial nutrients. Nuts have low glycemic carbohydrates, healthy fats, protein and multiple vitamins and minerals.
Tip #2: Include Healthy Grains with Meals
As another food category with items packed full of fiber, grains like rice and pastas work well with meals. Combining meats and vegetables with rice acts as a full meal that has high levels of fiber and healthy nutrients.
Tip #3: Consume More Fruits and Vegetables
Some fruits naturally have very high levels of fiber while others do not. For example, a medium sized pear has about 6 grams of fiber while raisins have only 1 gram of fiber per 2 tablespoons. Choosing the right choices will help keep your sugar levels down and your fiber intake up. Other high fiber fruits include most berries, apples, oranges, grapefruits and bananas.
Much like fruits, plenty of vegetable choices serve as great fiber sources. Try adding vegetables as side dishes to large meals, or for snacks throughout your day. Broccoli, peas and dark leafy greens have high amounts of fiber.
Tip #4: Eat Fiber throughout the Day
Rather than focusing on consuming fiber during one part of the day, you will have a better chance of reaching your recommended daily intake by having small to moderate amounts in multiple snacks and meals.
Tip #5: Prepare Fibrous Combinations
Researching food choices that contain high amounts of fiber will help you better prepare dishes that meet your requirements. Many types of vegetables, grains, legumes and fruits have moderate to high levels of fiber.
With the thousands of individual fibrous options available, you have the ability to combine these foods to create virtually millions of possibilities.
Tip #6: Consume Fiber Supplements
Many fiber supplements mix with food or drinks, providing you with a fast and easy way to add more fiber to your daily diet. Some of these products have relatively strong flavors while others contain little to no taste at all.
Research these products before purchasing an item since most have expensive price tags.
Tip #7: Increase Water Consumption
Without proper and adequate water consumption, your body will not have the ability to properly digest the increased amounts of fiber in your diet. Water helps soluble fiber break down and leave your body, while keeping your digestive system regular.