5 Ways to Eat More Fiber in Your Diet: The Fiber 5
By: Doctor On Demand
Tags: Health Foods, High Fiber Diet, Dietitian, Wellness

5 Ways to Eat More Fiber in Your Diet: The Fiber 5

Fiber is a nutrient found in carbohydrates that helps your mind and body function. It slows digestion, absorbs water, and eliminates waste from the body, including cholesterol. Fiber is what makes some carbohydrates ‘complex’. Nutritional complexity refers to the natural content of vitamins and minerals in foods. High quality carbohydrates are nutrient-rich and high in fiber.

Choosing carbohydrates that are “fiber forward” is the simplest way to add nutrient-rich foods to your day. Vegetables, beans, whole grains, and fruit, are the most complex in their natural state. The tips below can help you make better choices about carbohydrates, while eating more fiber one meal at a time.

It’s all about the groceries. Eating more fiber begins with your grocery list by including foods that make up the foundation 4: veggies, beans, whole grains, and fruit. Organize your list by day of the week and the meals you plan to eat, like a menu. This helps organize your items to ensure that you bring home exactly what you want to eat. Upgrade your grains. Expand your choices of whole grains to include wild rice, quinoa, barley, buckwheat, corn, brown rice, and couscous for versatile options. Choose a serving of whole grain as a base for a veggie bowl or stir-fry. Use high fiber tortillas as the fiber-foundation to breakfast burritos and veggie wraps. To put a spin on the classic PB&J, turn your sandwich into a high fiber tortilla roll-up! Replace meat with beans. Drain and rinse one can of beans in place of ½ pound of meat to increase fiber, while decreasing saturated fat. Add low-sodium taco seasoning, salsa, or garlic and black pepper, to kick up the flavor. Having baked potatoes for dinner? Top them with beans, salsa, avocado, and a dash of enchilada sauce for an extra punch of fiber-rich nutrition. Step up your greens. Leafy salads and raw veggies don’t have to be boring! Get creative with vegetables by using the flavors you already love with your preferred texture. Try using your favorite dressings and marinades, or spices and herbs, with steamed or roasted veggies. Frozen and canned vegetables are convenient and healthy -just be sure to strain and rinse canned products before flavoring. Choose colorful foods. There are waves of colors in the fresh produce section, but frozen fruit is always in season. Blend berries into green smoothies, add mixed fruit to oatmeal or bran cereal for a fast fiber-rich breakfast. Apples, pears, oranges, and carrots can brighten up a kitchen anytime of the year. Strawberries and pineapples are great for snacking and can be included in both salads and on pizza. When expanding your range of choices and how you eat fruit and vegetables, you’ll discover more ways to eat in color, filling every cell of your body with high quality, nutrient-rich energy!

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