You know that fiber is an important component of a healthy diet. But lets be honest: Do you know what fiber is exactly? Lets ask a dietician.
Fiber is the non-digestible part of plant foods that is found in whole fruit and vegetables, nuts, seeds, whole grains and legumes, like greens, peas and lentils, Brynn McDowell, RDN tells us. Dietary fiber is broken down into two main categories: Soluble fiber, which dissolves in water and can be broken down by the good bacteria in our gut, and insoluble fiber, which does not dissolve and adds bulk to our stool, McDowell explains. Both are important to our daily diet, because fiber can help regulate blood sugar, lower cholesterol, feed the good bacteria in our gut, reduce the risk of heart disease, prevent constipation and help you feel (and stay) full after eating.
Current nutritional guidelines say that women under 50 years old should eat 25 grams of fiber per day, while women over the age of 50 should aim for 21 grams per day. And yes, getting enough fiber is important. Low dietary fiber intake can lead to poor digestive health, meaning increased risk for constipation, diverticular disease and hemorrhoids, McDowell says. Cholesterol levels in the blood can also increase, which can lead to an increased risk for heart disease and stroke. A diet low in fiber typically means a diet low in fresh fruits and vegetables, whole grains, beans and legumes. In addition to being low in fiber, this can also mean a diet lacking in various nutrients, vitamins and minerals. Yikes.
The great news is that adding high-fiber foods to your diet is pretty simple. One cup of raspberries contains 8 grams of fiber, a cup of whole wheat spaghetti has 6 grams, and half a cup of black beans has 7.5 grams. Plus, adding fiber to your diet doesnt have to be overly complicated. I recommend looking at your current meals and seeing how you can add more fiber into what you are already eating, McDowell tells us. For example, choosing 100 percent whole-wheat bread over white bread will increase the fiber content. Adding some fresh berries and sliced almonds to yogurt, putting a scoop of chia seeds or flaxseed into your morning smoothie or adding beans to soups or chili are all simple steps you can take in the kitchen to add more fiber to your meals. When increasing fiber in your diet, do it slowly and also make sure that you also increase your water intake.
Ready to amp up your fiber? Try one of these 14 tasty meals.
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Nearly every element of this recipe has fiber in it: The two tablespoons of tahini in the dressing have almost three grams of fiber, and the lettuce and avocado add another nice boost.
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Most salads are high in fiber, but this veggie riff on the classic tuna-topped salad adds extra with green beans.
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Millet is a relatively unsung fiber hero. This whole grain packs in 9 grams per 100 gram serving, and its as delicious as pasta, we promise. Let it soak up all those spicy stew flavors and youll be hooked.
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Chickpeas are packed with fiber, and the more veggies you add to this curry, the more of the good stuff youll consume.
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Veganizing this dish with cashew cream adds fiber where dairy would usually be, and the pine nuts on top add an extra dash, too.
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The key to turning any salad into a meal? Add lentils. Theyre chock full of fiber, which fills you up (as you now know).
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By now, you're probably well acquainted with our friend quinoa. Its not actually a grain, its a seed, so it has tons of protein while still packing in an impressive amount of fiber.
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Made from buckwheat, Japanese soba noodles are a high-fiber alternative to white flour noodles. Peanuts also contain a decent amount, as do peas.
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If youre eager for a project, this homemade buckwheat gnocchi, made with creamy ricotta cheese, should be it. Potatoes are also a surprising source of fiber (about 5 grams are in one medium-sized potato). Add cabbage and even more greens to add fiber to the whole-grain based pasta.
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This composed salad looks like it came out of a restaurant kitchen, but its shockingly easy to make. Just grab your good knives, slice and assemble.
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In addition to being fiber powerhouses, mushrooms are also low in calories, fat and carbs. So stuff that portobello with even more fiber, in the form of creamy whole grains. One bite and youll forget you were aiming for healthy.
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Swapping out chips for crisp sweet potatoes is a clever and tasty move to add more fiber to a meal-worthy plate of nachos. Plus, the homemade tomatillo salsa and black bean topping add even more to the meal.
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Chili crisp amps up the spiciness of this vegetarian stew thats packed with fiber-rich ingredients. (Add a side of edamame and brown rice for even more.)
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The best meals come in an edible bowl. These stuffed peppers are super easy to make, and if you sub the white rice for brown rice or another whole grain (cook it a little first), youll add even more.
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Excerpt from:
14 High-Fiber Meals to Add to Your Diet (and Why Fiber Is So Great In the First Place) - Yahoo Lifestyle
