Increase fiber intake for better health. Eat more raw fruits and vegetables, whole grains, and beans. Start with small changes to avoid side effects and increase fluid intake.
There are many reasons to increase fiber in your diet. Eating foods that are high in fiber can have many benefits for your overall health and well-being. Eating a high-fiber diet can lower cholesterol, help eliminate heart disease, and even reduce your risk of cancer. The foods you eat regularly may already be high in fiber, but there are still ways to help get more fiber.
Including more raw fruits and vegetables in your diet will increase your fiber intake. Dietary fiber can only be found in foods made from plants, so increasing your intake of raw fruit, especially raw fruit peel, will help. For best results, eat at least five servings of fruits and vegetables each day. Fruits that are excellent sources of fiber include berries, pears, apples, and prunes. If you want to increase fiber by eating more vegetables, stick with Brussels sprouts, carrots, potatoes, and lettuce.
Many digestive complaints, such as constipation, irritable bowel syndrome, and diverticulosis, can be reduced by adding fiber to the diet. Adding bran and whole grain products to your shopping list will increase your fiber intake. One of the most popular breakfast cereals for boosting fiber is bran flakes. There are also many other cereals that have bran added. Buy some wheat bran at health food stores and add it to your favorite cereal. You can also try bran muffins.
Instead of eating white bread, try whole wheat bread. If you eat a lot of rice with your meals, switch to brown rice instead of white. Beans are an excellent source of fiber, and eating cooked beans once or twice a week will increase your fiber intake.
For some people, there are some side effects of a sharp increase in fiber in the diet. Many people suffer from bloating, stomach cramps, or gas when they increase fiber. By starting with small changes and increasing high-fiber foods over a period of weeks, these effects can be prevented.
Also remember to increase your fluid intake when you increase fiber. If you’re not already drinking at least six to eight glasses of water per day, then you should consider doing so. When you start to increase your fiber intake, you should increase your water intake by at least two glasses. This will not only aid digestion, but has also been shown to aid in weight loss.
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