Posted on February 3, 2010.
How to get high-fiber foods: 20 simple ways to get your daily dose Doctors and nutritionists tout the benefits of foods rich in fiber for everything from cholesterol to regularity. Here are some tips to ensure you get the 25-30 grams per day recommended by the experts:
1.Have oats for breakfast - a cup of cooked oatmeal has 4 grams of fiber per serving and complex carbohydrates will keep your energy high until noon.
2.Wrap It Up - Mediterranean-style wraps are trendy. Cut vegetables or fiber-rich grid and prepare for practice wearing a sandwich wrap with hummus or bean dip.
3.Relish taste! - Foods rich in fiber should not be in bad taste like cardboard! Enjoy savory or sauces on vegetables or grains to improve their flavor.
4.The Whiz - Your blender or food processor can be a useful tool to improve the consumption of fiber your child too. Finely grind or mix your favorite veggies and hide them in soups and salads.
5.Substitute Spaghetti Squash - Replace refined flour noodles with fiber-rich spaghetti squash. Delicious with a tomato sauce, meatballs and a sprinkle of Parmesan!
6.Toss Salad - The old standby has a facelift. Choose fibrous vegetables to mix in, like broccoli and grated zucchini. Replace deep iceberg lettuce greens such as cabbage.
7.Try Crispy Vegetables - Chop carrots, celery, green peppers and broccoli and plunge them into tasty low fat dip for a snack popular.
The 8.Sprinkle! - Supplement companies now offer convenient shaker bottle to sprinkle fiber. They dissolve instantly, have no taste and are an easy way to add extra fiber to your plate! Sprinkle over cereals, salads and soups.
9.Go organic produce - the green bandwagon, and try organic. support sustainable agriculture and in turn, you receive products known for more flavor and quality that many grown conventionally.
10.Opt to Pulp - When choosing a juice, or using your juicer at home, add the pasta! The fiber pieces full of fruits and vegetables will be lost if you discard.
11.Bread of life - whole grain breads are becoming increasingly common in the grocer. Try 100% whole wheat, or be adventurous and add an alternative with grains such as millet or spelled.
12.Simple supplements - Today you can find additional fiber in the form of powder, capsules, tablets and wafers. Look biological sources contain no added ingredients or fillers.
13.Try bar fiber - There are many snack bars on the market, but read labels carefully. Some can provide up to half the recommended daily dose of fiber per serving! Tasty and nutritious.
14.Whole Grain Goodness - Grocers are currently storing whole grains, pasta cookies. Even the snack food industry is contagious. Look for the label of whole grains and the number of fiber grams!
15.Jumping Beans - A great side dish, beans are a very hard choice of fibers. Low fat, no cholesterol, add them to soups, stews and salads.
16.100% score an A + in health! - Search the whole grain 100% or 100% whole grain label. The statement made with whole grains can be misleading, so be sure to check these facts nutrition stickers!
17.Skinny Dip - Bean Dip low fat as those made with chickpeas or white beans taste good and pack a punch of fiber. Perfect with crackers or raw vegetables.
18.Prepare pilaf - Although usually made with rice, you can use any whole grain to make a pilaf. Great choices are buckwheat, millet and cracked wheat.
19.Soup it Up - The soups are the perfect vehicle for pouring on the fiber. Add vegetables or extra whole grains to your favorite canned soups. Take mixed squash or asparagus and a creamy base for chowder your next house.
