Start Your Day with
Whole Grains
Fiber can help lower cholesterol, prevent constipation, and
improve digestion. And many Americans
don’t eat enough of it. On average, we
get less than half of what we need. Most
whole grains are great sources of fiber. Start with breakfast: Look for whole-grain cereal or oatmeal with 3
or more grams of fiber per serving. Add
fruit, and you’ll be on your way to the daily goal of 38 grams for men under 50
and 25 grams for women under 50.
Fresh Fruit
Any fresh fruit is a healthy snack. But when it comes to fiber, some fruits have
more than others. One large Asian pear
has a whopping 9.9 grams of it. Other
high-fiber fruits include raspberries (4 grams per ½ cup), blackberries (3.8
grams per ½ c.up), bananas (3.1 for one medium-sized), and blueberries (2 grams
per ½ cup). Pears and apples – with the
skin on – are also good choices.
Whole-Grain Bread and
Crackers
Keep the grains coming.
For lunch, eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your
favorite healthy spread. “Whole grain”
means it includes all parts of the grain, and that gives you all the
nutrients. Studies show that adding
whole grains and other high-fiber foods to your diet may also lower your risk
of heart disease and type 2 diabetes.
Eat Your Vegetables
Artichoke hearts, green peas, spinach, corn broccoli, and
potatoes are high-fiber veggies. But all
vegetables have some. So add veggies to
omelets, sandwiches, pastas, pizza, and soup.
Include interesting ones – such as beets, jicama, Jerusalem artichokes,
and celeriac – to a salad or other meals.
Dried Fruit
Prunes are well-known for the way they can help
digestion. That’s in part because of
their high-fiber content. The roughage
can help spur bowel movements and relieve constipation. Most dried fruits are loaded with fiber. Have a few dried figs, dates, raisins, or
dried apricots as a snack. Or chop them
up and sprinkle them on top of cereal or whole-grain dishes. But they’re high in natural sugar, so don’t
go overboard.
Beans
From adzuki to Great Northern, beans deliver fiber and
protein, and are low in fat. Try eating
them instead of meat twice a week. Use
them in soups, stews, salads, and casseroles, and with egg rice, and pasta
dishes. For a healthy snack, boil edamame
beans for 4 minutes and sprinkle with salt.
Drink plenty of water or other non-alcoholic beverage to avoid
constipation and gas.
Peas and Other
Legumes
Related to beans, lentils and peas high in fiber and protein
and low in fat, too. Lentils cook more
quickly than most other legumes and are a favorite in soups and stews. You can add cooked chickpeas to salads, or
blend them to make hummus.
Nut, Seeds, and Fiber
Many people steer clear of nuts and seeds because they tend
to be high in calories and fat. But they
can be a great source of fiber and other nutrients. Just keep the portions small. One ounce of almonds has 3.5 grams of fiber. Try adding chopped nuts or seeds to salads,
cereal, or yogurt. Or enjoy a handful of
roasted nuts or seeds for a healthy afternoon snack.
Enjoy Whole Grains
with Dinner
Choose brown rice instead of white. Or serve whole-grain noodles. For something different, make a dish with
millet, quinoa, or bulgur – whole grains that are packed with fiber. Adding fiber to your diet can also help you
manage your weight by making you feel fuller longer. These foods also take more chewing, which
gives you your body more time to feel full.
Add Flaxseed
The seed of the flax plant can be an excellent source of
fiber, giving you 2.8 grams per tablespoon.
Flaxseed is often used as a laxative, but studies show that it also may
help lower cholesterol levels and cut down on hot flashes. Add whole or ground flaxseeds to breads or
other baked goods. Or sprinkle ground
flaxseed into a smoothie or onto cooked vegetables.
Check the Label
Along with the fruits, vegetables, beans, nuts, and whole
grains in your diet, some packaged foods have fiber – only it’s added to
them. these include items such as
cereal, pasta, and yogurt fortified with it.
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