More Fiber Equals Better Health
Most people associate fiber as a digestive and dietary aid that improves gut health and regularity. Specifically, the nutrient is directly linked with controlling constipation and diarrhea. However, fiber is an impressive essential building block that does so much more. For example, fiber is linked with a lower risk of developing a range of chronic diseases, including heart disease, diabetes, and even cancer. Likewise, fiber might even help some people lose weight. Consider the following tips to add fiber to a balanced diet.

1. Crunch on those veggies
One of the best ways to consume enough fiber in a daily diet is to increase vegetable intake. In particular, experts recommend rethinking how meal plans are designed. Rather than focusing on the protein and adding vegetables on the side, dieticians encourage people to focus on veggies first and then add in a main protein or entree. For the best results, prioritize non-starchy vegetables that have a higher fiber content and are usually lower in calories. While eating, finish the vegetables first before shifting to other parts of the dish. Even just adding a salad or vegetable soup as a first course can boost fiber intake and lower the total calories consumed.
2. Switch to healthy snacks
Assuming people avoid drenching this treat in butter and salt, popcorn can be a healthy treat. Remember that the snack is made from corn, which is a whole grain. For every ounce of corn consumed, people ingest roughly four grams of fiber. Simply put, a 3-cup serving of popcorn will give most people the right amount of fiber to stay regular. To keep the treat low-calorie and healthy, opt for air-popped popcorn and exercise moderation when adding seasonings.
3. Stick to whole grains
Empty calories are one of the most common reasons that people gain weight. Yet, individuals can avoid that issue by increasing fiber intake. Specifically, refined grains are the biggest culprit and include forms like white flour or white rice. Not only do these types of grains have empty calories, but also have a lower nutritional value when compared with whole grains. Whole grains are known to be nutrient-dense thanks to the production process and include options like brown rice, oatmeal, buckwheat, barley, bulgar, and quinoa.
Choose healthy snacks
Another great way to boost fiber intake is by making smart choices when snack time arrives. Skip the processed foods when possible and reach for healthier alternatives like nuts or seeds. Nuts like walnuts, cashews, Brazilian nuts, pecans, and almonds are high in not just fiber but also protein and healthy fats that are essential for the body. When possible, say no to flavored or sugar-coated nuts that represent empty calories and pick whole or roasted nuts instead.
Get more fiber easily
Making healthy dietary choices doesn’t have to be difficult or unsatisfying. Opting for small but big changes, like choosing healthier snacks or adjusting meal planning goals, can make a big difference. Individuals who want more information on recommended fiber intake and how to add the building block to a daily diet should talk with a dietician.
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