How to Get More Fiber in Your Diet?

The old adage, 'an apple a day keeps the doctor away', couldn't have been more true! This rich in fiber fruit has multiple health benefits. And it's not just that it keeps the doctor away, but a good amount of fiber intake helps in proper functioning of your body. Fiber is known as the cleanser, as it plays a huge role in cleansing your system and purging out all the waste matter from your body. As rich in fiber foods consist of several indigestible carbohydrates, they are washed out along with other unwanted materials in the body. The ironic fact about fiber is that though it is made up of carbohydrates, it assists weight loss. Heavy intake of fiber makes you feel stuffed, which satisfies your cravings and prevents you from eating more. In order to get more fiber in your diet, you will need to increase the amount of roughage you consume, such as salads in your meals.

Dietary Intake of Fiber
With a wide variety of dietary fiber options readily available in the market, you will be spoiled for choice. Initially, a high fiber may seem unpalatable. So, start slow and allow your body to adapt to such a diet over a period of time. Dietary intake is very easily found in most of the food stuffs. Whole grains, fruits and most of the vegetables are a rich source of fiber. Replace the fried burger with vegetable subs and a bowl of fruits during your afternoon snacks. Baked crackers and cereals are also excellent sources of fiber. To have an extra intake of this essential nutrient, eat a fruit such as an apple, banana or a few berries with your morning bowl of oats. Snack on a lot of veggies and whole wheat pastas. Keep a container filled with a mix of peanuts and raisins in your car, so that you can munch on them, while you are on the go. Over a period of time, as you adapt to this diet, switch from white rice to brown rice and more of non refined food.

List of Fiber Rich Foods
Adding a lot of vegetables and fruits is one of the best ways to get more fiber in your diet. However, kids are averse to the thought of eating healthy, let alone actually consuming it. So, the solution for how to get more fiber in kids' diet, is something you will have to figure out with a list of fiber rich foods. Meanwhile, let's go through some of the fiber rich foods that you need to know about to make your diet healthy and fiber-rich.

Almonds Sliced Almonds Apple Apricots Artichokes Asparagus Avocado Bacon Baked beans Baked potato Bananas Black Beans Italian haricot Great Northern Kidney Beans Lima Beans Butter Beans Sprouts Red Beet Blackberries Barn Meal Barn Muffins Brazil Nuts Bread Brown Bread Cracked Wheat Dark Rye Pumpernickel Whole Wheat Whole Wheat Raisin Broccoli Brussels sprouts Buckwheat groats Bulgur Cabbage, white or red Cantaloupe Carrots Catsup Tomatoes Cauliflower Celery Cereal Bran Buds Bran Chex Bran Flakes Cornflakes Cracklin' Bran Oatmeal Puffed wheat Raisin Bran Cherries Chestnuts Chickpeas Coconut Corn (sweet) Crackers

Cucumber Dates Grapefruit Green peas Honeydew melon Lentils Lettuce Mushrooms Okra Pear Pineapple Plums Prunes Radishes Raisins Rhubarb Spinach Strawberries Turnip Zucchini Watermelon Crookneck Squash Flaxseeds Pistachios Pumpkin Seeds Egg Noodles Rye Wafers Tortillas Soya Flour Seven Grain Macaroni (Whole Wheat) Peanuts Hazelnuts Sesame Seeds Chestnut Shredded Coconut Psyllium Husk Corngrits Guava Boysenberries Orange Starfruit Kale Navy beans White beans French beans Mung beans Yellow beans Pinto beans Gooseberries Loganberries Elderberries Collard Lotus root Abiyuch

Dietary intake of fiber helps in improving gastrointestinal functioning, glucose tolerance and insulin response. It reduces hyperlipidaemia, prevents hypertension and reduces the risk of cardiovascular diseases. Many experts also believe that a high fiber diet plan can mitigate the risk of some cancers. Realizing the benefits of this essential nutrient early can go a long way in improving your health. Fiber to a larger extent also helps in managing disorders related to obesity, cholesterol, constipation, hemorrhoids, diverticulitis, colon cancer, high blood sugar and diabetes. About 30 - 40g of fiber everyday is considered to be an excellent amount of dietary fiber intake. However, an average person only gets around 10g. With a strict diet, you also avoid binge eating. With this method, you won't just solve weight issues, but you'll also have adequate fiber intake.