Did you know that adults and teens need at least 25 to 35 g of fiber daily? A high fiber diet plan can aid weight loss and also benefit people with constipation. High fiber diet is good for the heart and can also help a variety of health conditions. No matter if you are following a low carb diet, there are many easy ways to eat more fiber. Here is how:
1. Eat whole grains
There are many varieties of Gluten free, low carb as well as whole grain or grain free flours that can help you get more fiber. Here are some examples along with their fiber content per cup:
- Flaxseed meal- 33.5g
- Amaranth flour- 18g
- Buckwheat flour-12 g
- Quinoa- 6 g
- Brown rice-3.5 g
2. Add beans with every meal
Beans are packed with fiber and you can consume them in millions of ways. Pinto beans, Lentils, Kidney beans and Chickpeas or Garbanzo beans all contain nearly 12-15 grams per cup. Here are some easy ways to eat more beans and legumes:
- For breakfast make chickpea flour pancakes, wraps or burrito bowls.
- As a delicious mid morning snack, eat a bean dip
- Make a delicious bean salad
- Assemble burgers with patties made using black beans.
- Beans make wonderful meat balls.
- Replace meat with legumes.
- Add lentils, beans, peas etc to soups, salads and casseroles.
- Eat steamed edamame beans as a snack.
3. Add dried fruits to your recipes
Dried fruit has tons of fiber. Add it to your baking recipes or eat it as is for your mid morning/mid-afternoon snacks.
4. Choose brown rice instead of white rice
Brown rice contains nearly 3.5 g per cup. Here are 17 ways to eat more fiber by eating more brown rice. If you aren’t a fan of brown rice, try mixing it with some white rice in 50:50 ratio in the beginning until you get accustomed to its taste and texture.
5. Add rice bran to your diet
Rice bran contains nearly 1.5 grams of fiber per serving. Add plenty of rice bran to your cereals, home-baked goods, soups and casseroles, white rice dishes, yogurts, as topping for fruit crumbles, as a base for cheesecake, or as stuffing in your roasts. Here is a great bran applesauce recipe to add on your toast:
- Three quarter of a cup applesauce
- Half a cup of prune juice
- Some rice bran
Mix all ingredients and eat with toast, hot cereals or yogurt.
6. Eat 5 servings of fruit and vegetables
Many low carb fruits contain tons of fiber. Raspberries have nearly 7 g per serving. Cooked carrots and peas (1/2 cup each) contain nearly 3-4 g. Oranges also contain 3-4 grams per serving. Here is a high fiber foods chart for reference. Also include 1-2 servings of fruit and veggies with each meal. Eat vegetables raw instead of making them into juices. To get even more; eat them with a bean dip. Wash them well so you can eat them with the skin intact. Here are some fruits and veggies highest in fiber: apples, figs, prunes, plums, radishes, Brussels sprouts, cauliflowers etc.
7. Snack on nuts and seeds
Nuts and seeds are wonderful additions to your high fiber diet plan. Depending on how much fiber you need per day, add these to your main meals as well. A quarter cup serving of sesame, sunflower, almonds and peanuts contains 3-4 grams.
8. Take fiber supplements
Fiber supplements containing psyllium husk, inulin or methylcellulose are readily available in the market. They give around 3-5 grams per serving.
9. Other top foods to increase fiber intake
Replace white bread with whole-meal, granary or oatmeal breads. Choose bran, muesli or porridge over rice or corn cereals. In place of white rice and pasta, go for whole wheat varieties. Instead of snacking on cream crackers or rice crackers, choose rye crisps, oatcakes, nuts and seeds.
10. Start slow
Add a new food once a week to your diet. Make sure you drink plenty of fluids when eating high fiber foods. Do not eat too much one day and very little the next day. If you feel gassy or bloated, increase your physical activity to prevent cramps.
Use these 10 easy ways to get more fiber today.