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9 ways to add fiber to your diet.. Get to know them

Dietary fiber found mainly in fruits, vegetables, whole grains, and legumes is known to prevent and relieve constipation, but foods high in fiber may provide other health benefits as well, such as helping to maintain a healthy body weight and lowering the risk of diabetes, heart disease, or some types of cancer. .

 Adding more fiber to your diet is simple, just make sure you slowly increase your intake and increase the amount of fluid you take in as you thicken to avoid bloating, cramping, and gas. Tea, soda, and detox water can help your body digest the extra fiber. "eatthis".

How to add more fiber to your diet

1 - Choose whole grains:

If white bread or rice are a staple in your diet, replace them with wholegrain sources that are full of fiber, such as brown rice and quinoa.

2 Add fruits or vegetables to meals:

Fruits, vegetables, and whole grains are all excellent sources of fiber. Make sure to eat at least two servings of fruit, two to three servings of vegetables, and one or two servings of whole grains a day to meet your fiber needs. If you already eat Greek yogurt for breakfast, for example, Top it with some blackberries.

3- Replace juices with smoothies:

Fresh juices may provide a large portion of the vitamins, but the juicing process strips the fiber from fruits and vegetables, so you're basically getting the carbs and sugar not what you want. fibres. By swapping out your daily smoothie for smoothies, you can add a few extra grams of fiber to your day.

4 Keep the skin:

You've likely heard that fruits and vegetables like potatoes, pears and apples are solid sources of fiber but that's only the case if you're consuming the peel as well. .

5 Eat more beans:

Pulses such as beans, lentils, and chickpeas are among the most effective sources of fiber offered by Mother Nature, providing between 15 and 12 grams per cup. Add them to salads, soups, rice and vegetable side dishes to reap the belly-slimming benefits.

6 Try a substitute for made pasta:

carbohydrates? Can't I say no to pasta? To increase the amount of fiber in your meal, add some fiber-rich vegetables to your pasta bowl. Broccoli, and peas are all solid choices and pair well with a variety of sauces.

7 Replace potato chips with popcorn.

Choosing popcorn as a snack will add a serving of whole grains to your day, and 5 times the fiber compared to chips. Just be sure to stay away from popcorn covered in butter, oil, and salt, as these ingredients can negate the health benefits.

8 nuts:

Nuts — such as almonds — are often promoted for their protein and healthy fats, but they are solid sources of fiber, too. An ounce of almonds has 3.5 grams per ounce while the same serving of walnuts holds 2 grams. Keep a bag of mixed nuts in your car and office drawer until you're ready with a non-perishable snack that you fill up when you feel hungry.

9 Add flax or chia seeds to smoothies

Add 1 tablespoon of flaxseeds or chia seeds (2-5 grams per tablespoon) to smoothies, salad dressings, and yogurt.