Did you know that eating a high fiber diet is a vital part of attaining a healthy lifestyle? There are actually two (2) types of dietary fiber called soluble and insoluble fiber. In essence, soluble fiber can be dissolved in water and slows down digestion. Soluble fiber helps us feel full for longer periods of time, and is also known to reduce bad cholesterol. On the other hand, insoluble fiber is not dissolvable. That means it remains intact through the digestive process. Insoluble fiber has a laxative effect that can help to relive constipation. That being stated, both types of fiver are equally important when it comes to your overall diet and subsequent health.
According to Dietary Guidelines for Americans, women should consume 25 grams of fiber on a daily basis, and men should consume 35 grams of fiber on a daily basis. It is important to obtain your daily fiber intake through natural foods. Although fiber supplements may be easier and more convenient, they may not be as advantageous to your health. It should be noted that when adding fiber to your daily diet, it is essential to start slowly. Otherwise you take the risk of some objectionable side effects such as bloating, and gas. The good news is that there are some great ways to add a healthy amount of fiber to your diet.
Consume Whole Foods
A great deal of people are under the false impression that all breads contain high amounts of fiber, especially the ones that are labeled as multi-grain. In truth, multi-grain bread varieties tend to be over processed and actually lack fiber. Your best bet is to search for breads that are labeled as whole grain and whole wheat. They tend to be less refined and contain higher fiber levels. That being stated, you should always check the labels to ensure that you are purchasing bread with the highest levels of fiber.
Eat More Oatmeal
If you are looking to add fiber to your diet, oatmeal is a great place to start. However, you should stick to steel cut oats only. In essence, steel cut oats have been shelled and are coarsely chopped. By keeping the oats as unprocessed as possible, steel oats have an incredible fiber content. For example, one 100 gram serving of steel cut oats are equal to 10 grams of fiber. On the other hand, rolled oats, which are steamed and rolled flat, are considered to be a highly processed food. They contain significantly lower levels of fiber than their steel cut oats counterparts.
Eat More Brown Rice And Less White Rice
A great way to add more fiber to your diet is to eat more brown rice and less white rice. Brown rice takes a lot longer to cook due to the fact that is has a high fiber content. Since most of us are in a rush these days, we tend to choose white rice over brown rice. Unfortunately, white rice does not come close regarding the fiber content. The good news is that brown rice actually tastes better than white rice. For example, you will find that it is both chewier and nuttier, which means it has more flavor. Enjoy brown rice as a side dish and replace it when you would normally use white rice. You can even make a high fiber and tasty brown rice pudding dessert with the leftovers.
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