20 ways to eat more fiber

The dietary fiber are essential for the maintenance of good digestive health and the regulation of cholesterol and blood sugar. They are found in soluble and insoluble forms in a large number of foods. However, far too many adults do not consume the recommended daily amount! Here are 20 ideas, both small gestures and more drastic changes, to better integrate them into your diet.

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Substitute legumes for meat

The legumes are, among other things, an excellent source of fibre. Thus, to increase your daily intake, it is possible and very easy to replace meat in a recipe with beans, lentils, chickpeas, etc.

On the other hand, if you are new to legumes, you may have some difficulty digesting them. It is therefore recommended to gradually increase the amount consumed to allow the body to adapt.

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Eat fruits and vegetables at every meal

The fruits and vegetables are important foods: they provide a large number of vitamins and minerals, but also a good dose of fibre.

Given their impressive diversity, especially during the harvest season, why not take the opportunity to put some variety on your plate?

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Always have frozen fruits and vegetables on hand

A good way increase your intake of fruits and vegetables at any time of the year is to keep some in the freezer. Eh yes! Whether it’s leftovers from your vegetable garden or those from your last trip to the grocery store, these fiber-filled foods will remain easy to access to prepare both a side dish and a snack.

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Eat unpeeled fruits and vegetables

Since every gesture counts when it comes time to take control of your digestive health, we recommend consuming, as much as possible, fruits and vegetables. unpeeled vegetables. The reason? The highest concentration of fibers is found in the skin.

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Add avocado to your dishes

As a dip, spread or garnish, the lawyer brings a delicious and nutritious touch to any dish (or almost!). The fibers and vitamins it contains not only help maintain good cardiovascular health, but also ensure the proper functioning of intestinal transit.

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Choose nuts for snacks

The nut are full of nutrients, including fiber. They are therefore excellent snacks. In addition, they contribute to increase the effect of satiety.

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Add oat or wheat bran to your favorite muffin recipes

The Oat bran et wheat bran are recognized for their contribution to good digestive health thanks to their high concentration of soluble and insoluble fiber. They also fit very well into existing muffin recipes to increase their nutritional value.

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Choose whole grain bread

One of the simple and easy ways to get more fiber into your diet is to replace white bread (even “enriched”) with whole wheat bread. Indeed, these grains significantly reduce the risk of contracting diseases such as diabetes and the cardiovascular disorders. A fiber intake of at least 3g per 70g serving of whole wheat bread is considered excellent.

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Opt for a smoothie as a snack or at lunch

If you are looking for another way to eat more fruits or vegetables, le smoothie represents an excellent idea! You can even add linseed or de chia to your drink to increase its fiber intake!

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Replace white flour with whole wheat flour

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Add a nut or seed topping to your breakfast

To add more flavor, texture and taste to any yogurt or cereal dish, opt for nuts and seedswhich contain a lot of fiber.

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Prepare your fruits and vegetables in advance so you always have some on hand

As soon as you return from the grocery store or the market, clean the food, cut it, then place it in airtight containers. When you feel peckish, you can quickly and easily help yourself to a few pieces of fruit or vegetables instead of choosing processed and unhealthy foods. This is a simple and very effective way to increase your fiber intake without too much effort!

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Replace white rice with brown or wild rice

A substitution simple that you can carry in your grocery cart is to choose brown rice or sauvage rather than white.

In fact, fiber-rich foods like brown rice can help blood sugar control people with type 2 diabetes.

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Change your eating habits of certain foods

Just like rice, other commonly used products exist in more “healthy” forms and, above all, with a better fiber content. Think, for example, of pasta and crackers. So if you need these foods in your recipes, choose whole grain as much as possible.

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Choose fresh fruit over juice

The nutritional elements of fresh fruits and juices are not equivalent, even if the latter are composed exclusively of pressed foods and not of concentrates. Thus, it is important to know that the fibers are almost completely evacuated from the juices, which accelerates the absorption of sugars in the body and causes the feeling of hunger much earlier than if one consumes a fruit.

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Serve your snacks and meals with hummus

This dip and spread made with chickpeas goes wonderfully with vegetables and crackers, in addition to being a great source of fibre.

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Add prunes to your fruit bowl

The prunes and their juice are recognized for their laxative effect. Indeed, this fruit has a significant amount of fiber, regarding 5% of the recommended daily intake for an adult in a 25 g serving (regarding three fruits).

Do you lack inspiration to incorporate prunes into your diet? Make tapas! Here is a recipe which will convince the most skeptical!

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Add legumes to your soups

On the coldest days of fall and winter, there is nothing more comforting than a good hot soup whose smell wafts through the whole house!

To get a more substantial dishbut above all richer in fiber, consider adding legumes.

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Add powdered fiber supplements to your diet

If for any reason adding fiber to your regular diet proves difficult, there are supplements which dissolve in soft foods and drinks without changing the taste.

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Drink plenty of water to aid fiber absorption

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