Fiber is an essential part of every diet. A majority of the people in the world don’t get enough fiber into their everyday diet. Almost 98% of Americans don’t take the recommended dose of this carbohydrate daily. What is actually fiber? Fiber is a type of carbohydrate that is not digestible the body. It regulates the digestion in the body, controls the feeling of satiety(hunger); also can help with lowering the cholesterol levels, keeping the blood sugar in check and hypertension.
There are 2 types of fiber: soluble and insoluble. Soluble fiber is usually found in some fruits like oranges, strawberries, and pears, all ”oaty” things like oatmeal, oat bran and oat cereals, legumes, nuts and beans and some vegetables like cucumbers. The Soluble fiber attracts water and dissolves in it and forms a gel in the stomach that keeps you feeling full for a longer period of time. The other type of fiber is the insoluble fiber and it doesn’t dissolve in the water and helps the food move more quickly through your metabolism. This kind of fiber is usually found in some vegetables like zucchini, broccoli, whole wheat foods like bread and crackers, bulgur, brown rice, and leafy vegetables.
So how much fiber do we need in our everyday diet? The daily recommendation is around 23-35 grams per day but most of the people eat only 15 grams of dietary fiber per day.Here are some tips that can help you take the proper amount of fiber daily:
1. Eat a lot of fruits and vegetables
Fruits and vegetables contain a lot of dietary fiber; also are a low-calorie food that will keep your digestive health in check. In addition, it gives you all the vitamins and minerals. Smoothies are full of fiber so you can make them daily if you have trouble eating enough fruits and vegetables.
2. Switch to whole wheat
Whole wheat bread and crackers are high-fiber foods that will keep you full for a longer period of time and will aid in weight loss. Unlike the white flour bread and crackers that have no nutritional value.
3. Eat oatmeal or oat bran in the morning
Oat bran and oatmeal is the perfect breakfast food because it contains a lot of soluble fiber and a lot of proteins. For a full fiber, boost adds fresh blueberries and walnuts.
4. Use brown rice, bulgur, and couscous as a side dish
Each of these contains a good amount of dietary fiber. Add this to a side to your favorite meat to make a balanced gut-friendly meal.
5. Make and eat snacks that contain seeds and nuts
Make your snacks full of fiber by adding seeds and nuts. You can make bliss balls with almonds and cashews, or add sunflower seeds into a simple salad to increase the dietary fiber.
6. Eat lentils and beans
Try to eat lentils and beans twice a week. Lentils and beans are packed with proteins and fiber and they are known to manage the blood sugar and lower cholesterol too.