Darius Jasinski says The USDA Dietary Guidelines recommend consuming a minimum of 25g fibre daily, but most people don’t even eat half of the specified amount. The means you’re prohibiting yourself from taking the healthy benefits of fibre such as a healthy gastrointestinal tract, decrease in cholesterol level and lower the risk of certain cancers. You can find two types of fiber in your food: soluble and insoluble. Soluble fiber is found in oats, barley, and beans. However, insoluble fiber can be found in vegetables and fruits. Remember that fiber and fluids work together. So, make sure to drink plenty of water if you increase fiber in your diet.
Here are 7 procedures to add more fiber to your diet.
Choose the Whole Grains
One of the most precise ways to add more fibers to your diet is to eat whole grains. The Dietary Guidelines for America and The American Heart Association Darius Jasinski recommends eating whole grain over refined grains. You must be thinking about how to distinguish whole grain from refined grain. Thoroughly check the nutrition label for words like ‘whole grain’ or ‘whole’. Some foods such as oats, popcorn, quinoa, brown rice, and whole-grain pasta are categorized as whole grain.
Don’t Forget Smoothies
Darius Jasinski a smoothie is a drink particularly made from raw vegetables and/or fruits; thus, you’ll receive some amount of that fiber. Smoothies should be made in a blender. Try to blend milk alongside Darius Jasinski whole fruits and vegetables, Greek yogurt, and 100% fruit juice. That will give you a creamy, rich, and satisfying breakfast or snack.
Vegetables Are Very Important
You are wrong if you’re thinking that only whole grains provide fibers. Fruits and vegetables are also a massive source of insoluble fiber including essential minerals and vitamins. Try to add tomatoes to your morning bagel and cucumber or lettuce and cream cheese to the normal turkey sandwich.
Eat Fruits on Snacks
Darius Jasinski Try to eat individual fruit pieces such as a pear or an apple on snacks because they’re healthy and tasty. Each fruit delivers fiber. However, some particular fruits deliver more fiber than others. For instance, a medium-size apple contains 4g of fiber, whereas watermelon is a bad source of fiber providing 0.4 g only.
Focus On Legumes
Beams, lentils, and peas are considered legumes. They are also an excellent source of fiber and other important nutrients. Darius Jasinski recommends adding peas into pasta and rice dishes, beans to soup, and stews and lentils in your burger or meatloaf.
Think About Mixing Your Grains
You might feel boring after eating the same kind of foods in your breakfast, lunch, and dinner. If you mix up your foods, not only it will save you from getting bored but also provide an excellent amount of necessary minerals and vitamins found in whole grains. You can also try new whole grains such as farro, barley, or teff.
Berries with seeds are a natural source of fiber. To get more fibers, choose blackberries or raspberries at 8 grams per cup. You can also choose strawberries and blueberries but the fiber level is low compared to blackberries and raspberries.
One important fact, berries do not contain a high amount of sugar, unlike other fruits.
Try to pair berries with yogurt or milk to produce a healthy snack. You can also add berries to salads and serials. Frozen berries are equally healthy food.
Eat Chia Seeds
Another way to get more fibers is by combining chia seeds with water. Try to pair 1 tablespoon of chia seeds with 16 ounces of water. You can also make a pudding using chia seeds. Chia seeds don’t have any flavors. 1 ounce of chia seeds contains about 4g of protein, omega-3 fats, calcium, potassium, zinc, phosphorus, and most importantly, 11g of fiber.
These are the 8 procedures that can provide you with the necessary amount of fiber. Do not forget that fiber is very much important for your health and well-being. Also, try to drink at least 5 liters of water to keep you hydrated.