So You Want to Increase Your Fiber Intake: Eat These Foods

Fiber provides a treasure of health benefits. But what is fiber? Fiber is the roughage or bulk of plants and plant products that can not be absorbed in the body. So if you want to increase your intake of fiber you must first learn to understand what it is and what it does.

There are two sources of fiber. Insoluble fiber which assists in flushing out food through the digestive tract through the intestine and its elimination. Soluble fiber is a gelatin like substance that dissolves in water.

It is important to have a proper intake of a range of plant foods. Those high in fiber content will benefit the the body.

Oat Bran- a soluble fiber that assists in lowering cholesterol. Due to the binding of the fiber from the bran this helps the digestive system and elimination.

Quinoa (keen-wah)-generally cooked as a grain but it is a seed. Appreciated by vegetarians because it is considered to be a whole source of protein while maintaining a high fiber content as well. Beneficial in tightening the colon.

Barley-this is a grain which contains soluble and insoluble fibers. It is a good bowel regulator.

Millet-a whole grain which takes on the flavor of what it is cooked with. In addition to being high in fiber it is also a source of magnesium and niacin (vitamin B).

Brown Rice-more nutrients than its counterpart white rice because it only has the husk removed and is not refined. Helps maintain the nervous system and a good energy booster while decreasing the appetite.

Touting the benefits of fiber in fruits and vegetables. It is important to be aware that a proper diet in these food categories studies also show that they assist in lowering the risk of heart disease and diabetes.

Recommendations by the USDA of fiber intake is for ever 1000 calories there should be 14 grams of fiber consumed.

The health benefits which are afforded to the individual who eats a proper balance of fruits and vegetables on a daily basis is phenomenal. As one becomes a proactive participant in their daily food intake it increases the benefits of longevity..

Here is a list of some of the veggies that are rich in fiber and other nutritional benefits.

Greens, spinach, pumpkin, peppers, sweet potatoes, potatoes with skin, chickpeas and beans. My favored of the group being greens and sweet potatoes. This is by no means a comprehensive list. These are just a few of the vegetables which I enjoy and keep as part of my veggie treasure chest.

Fruits although not considered to have as high of a fiber content as vegetables should not be dismissed. Consider some of the following when shopping for foods with great fiber.

Raspberries, prunes, pear, blueberries, figs (dried) and apples with skin. Try the fruit salad toss below for a refreshing salad with superior fiber content.

Fresh Fruit Salad with Mint Dressing

INGREDIENTS

2 apples diced and cored

1 cup strawberries

1/4 cup unsweetened coconut

1 pear diced and cored

¼ cup raisins

¼ cup slice almonds

*Toss Salad and mix with mint dressing below

3 tablespoons of each of the following lemon juice, honey, brown sugar, and mint.

So you want to increase your fiber intake eat these foods and add other foods that promote a healthy diet.