How to easily add fiber to your diet
A long-term weight loss plan includes "good carbs" as part of a healthy diet. They refer to complex carbohydrates, foods such as whole grains, nuts, beans and seeds that are mostly composed of complex sugar molecules, requiring a lot of time and energy to be digested into the simple sugars the body needs. to provide energy.
One of the biggest benefits of foods rich in complex carbohydrates is that they also contain large amounts of fiber. Fiber is the indigestible part of plant foods and is found mainly in fruits, vegetables, whole grains and legumes and is known for their ability to prevent or reduce constipation. But foods that contain fiber can also provide other health benefits, such as helping to maintain a healthy weight and lower the risk of diabetes and heart disease.
Eat cereal for breakfast daily
Ideally, specialists recommend eating whole grains without sugar and with at least 4 grams of fiber per serving. A University of California study found that people who eat grains tend to eat more fiber and less fat than those who do not eat grains.
Eat two apples every day
Apples are a rich source of pectin, a soluble fiber that contributes to a feeling of fullness and is slowly digested in the body. One study found that 5 grams of pectin was enough to leave people feeling satisfied for up to four hours.
Make a yogurt mixture every Wednesday for breakfast
Take a small container of yogurt and mix 1/3 cup of cereal, 1 tablespoon of flax seeds and 5 large diced strawberries for an amount of 12.2 grams of fiber - almost half of the daily recommendation.
Keep a mixture of seeds and nuts in the car and at the office as a snack
Mix peanuts, raisins and high-fiber cereals and chocolate-covered soy nuts. You can consume a handful of this mixture for your daily fiber intake.
Choose whole grain biscuits
Although you didn't think a cookie could make a difference, wheat biscuits, for example, have 1/2 gram of fiber. Ten biscuits bring an intake of 5 grams of fiber. Next time, you can eat them with peanut butter.
Add beans or chickpeas to the next salad
A quarter cup of beans or chickpeas add 5 grams of dietary fiber.
Every week, try a new "exotic" combination
Most of these recipes are easy to make in combination with rice, which in addition to taste also provides enough fiber. For example, you can add to the classic rice recipe, some boiled carrots and broccoli, olive oil and a little Parmesan or feta cheese, including a can of tuna or a few slices of sliced chicken.
Once a week, prepare wheat barley
A cup of arapacaş provides 10 grams of fiber.
Choose oatmeal
Use oatmeal as a substitute for beef when preparing meatballs, use them as a dough for biscuits and muffins, add them to bread and homemade recipes or sprinkle them over dishes and ice cream.
Every week, switch from white to brown foods
So try to consume brown rice instead of white rice,. Instead of regular pasta, switch to whole wheat pasta. Within two months, the specialists declare that you will change your eating habits and you will opt only for whole grain products, which ensure an increase in fiber consumption by 10 grams every day.
Add 1/2 cup of hummus to the sandwich
This way you will have 7.5 grams of fiber in a tasty lunch package. Add some spinach leaves and a few slices of tomatoes for a few more grams of fiber.
Eat beans at least once a day
They are rich in fiber (15 grams in a cup of black beans) and because they are preserved they are easy to use.
Enjoy a beet salad for dinner
These red vegetables have no fat, no cholesterol, no sodium, little potassium and 2 grams of fiber. Try frying the whole beets, peeled for 45 minutes, then cut them into pieces and use it in a summer salad.
Add cauliflower to mashed potatoes
Although the taste will remain the same, cauliflower can provide more calories.
Eat and peel baked and sweet potatoes
Consumption of peeled potatoes increases the fiber content by at least 3 grams (depending on the size of the potato).
Start each dinner with a mixed lettuce
Not only will it add fiber, but it will provide a faster feeling of satiety and fewer calories and therefore offer benefits in terms of weight loss / control.
Drink fiber
Make your own smoothies by mixing whole fruits. This way, you will get fiber from the edible peel, which is often missing from the fruit juice.
Don't forget to drink enough water
You need water to help the fibers pass easily through the digestive system without causing a blockage. As you increase your fiber intake, you also increase the amount of water you consume. Also, don't start consuming too much fiber in a short amount of time. Rapid consumption of too much fiber can cause intestinal gas, bloating and cramps. Instead, start slowly by adhering to some of the above tips, and in week 4-5, you will be able to consume up to 25-30 grams of fiber.
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