Bump Up Your Fiber!

by in Healthy Eating Tips February 25, 2024

Fiber-rich foods have been linked to:

      – cancer prevention, reduced risk of heart disease and hypertension

      – maintaining the health of your digestive tract, and avoiding constipation.

      – controlling appetite by helping to feel fuller longer after eating.


Some Facts about Fiber...

There are 2 types of fiber, and both provide several important health benefits.

Insoluble fiber is found in wheat bran, vegetables, seeds and the edible skin of fruits. These are like a nutritional broom pushing waste through the digestive tract. They make stools soft and bulky, promoting regularity and fending off constipation.

Soluble fiber is found in oats, peas, beans, and fruits. They promote the removal of some fats by binding to them. It helps to lower levels of cholesterol in the blood and also to control how the body uses sugar after eating. This is especially important for those with diabetes.

How to get more fiber in your diet?

Eat more veggies and fruits with edible skin and include whole grains from cereals and bread, beans and peas, bran cereals in the daily diet.

Don’t panic, this doesn’t mean you have to start eating ONLY high fiber foods. Here are a couple simple ways to increase fiber:

  • If you’re going to eat white rice at one meal, try having whole wheat bread or bran flakes at another meal.
  • Pancakes for breakfast? Try replacing up to 1/4 of the flour with wheat bran.
  • And, of course, increase the amount of fruits and vegetables you eat per day. 

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