Tips for Eating More Foods High in Fiber
Dietary fiber is an essential component of a healthy diet. You may already know that fiber aids in digestion and helps prevent constipation, but there are many other reasons why fiber is important. When you eat foods high in fiber you feel full faster, which can help you control your weight. Additionally a diet high in fiber can help lower cholesterol, and adequate fiber consumption helps keep blood sugar within a healthy range.
According to the Centers for Disease Control and Prevention, most Americans do not eat enough fiber. Generally, women should consume 25 grams of fiber a day and men should consume 38 grams of fiber a day.
5 Ways To Eat More Fiber Rich Foods
Good sources of fiber can be broken down intro three groups: whole grains, nuts and seeds, and fruits and vegetables. Below Atkins has provided a guide of 6 simple ways you can add more fiber rich foods into your daily diet.
1. Start Slow
If you are looking to increase the fiber in your diet, be sure to do so slowly. Increasing the amount of dietary fiber in your diet too quickly can lead to gas, bloating, and even cramps. Start slow by snacking on fiber-rich foods like a mix of walnut and jicama or something like these Atkins spiced turnip fries.
2. Don’t Peel Veggies and Fruits
Leave the skin on veggies such as carrots and cucumbers, and eat fruits like apples whole. Eating the skin provides a fantastic source of fiber and is an easy way to slowly introduce more fiber into your diet.
3. Rise and Shine with Fiber Rich Grains
Breakfast can easily be transformed into one of the most fiber-rich meals of the day. Simply switch out refined grains for whole grains. When making oatmeal, use steel-cut oats instead of rolled oats, or bake something like these Atkins rhubarb muffins and use high fiber coconut flour instead of all-purpose flour.
4. Sneak in the Veggies
Find ways to include vegetables in every meal. Make veggies an integral part of the recipe just like these Atkins roast beef lettuce wraps or make them into a creative accompaniment like this avocado salsa.
5. Go Veg for a Meal or Two
Ready to take your fiber game to the next level? Go vegetarian for a meal or even a day or two. By nature many vegetarian meals are high in fiber and also low in carbs. Make a modified American classic like the Atkins lettuce-wrapped veggie burger or try something bit fancier like this eggplant and goat cheese napoleon.