A high fiber diet consists of those foods that are rich in dietary fiber. You can find dietary fibers in seeds, legumes, fruits, vegetables, grains, cereals and beans. Barley, oatmeal and oat bran are also good sources of fiber.
All fiber rich foods consist of either soluble or insoluble fibers or both. Fresh fruits, oats, beans and some vegetables contain lots of fiber. For example, an orange can nearly provide with 3 grams of total fiber. Sweeter fruits like mangos contain nearly 3 grams of total fiber. One-third cup of dry oats can provide with 2.7 grams of total fibers. One-half cup of cooked black, navy or pinto beans contain 6 grams of fiber. Health researchers have suggested that 3 daily servings of these foods can effectively lower the cholesterol level in human body.
Dietary fiber foods have excellent roles in maintaining healthy digestive systems that affects body fat and weight. If you are concerned with your belly fat and weight then you should select high fiber diets. The Harvard School of Public Health already said that dietary fibers, soluble or insoluble, are very important for maintaining good health. Dietary fibers can also help reduce your total blood cholesterol levels and may improve your blood sugar levels if you are a diabetic patient.
As part of your high fiber diet, you can eat below categories of foods that include different fiber-rich fruits, vegetables, beans, or grains.
Fruits And Vegetables
Fruits include strawberries, blueberries, apples and pears. Each day, you should eat at least five servings of fruits and vegetables. Fresh fruit is slightly higher in fiber. Better than canned foods. And you should eat the fruit-peel whenever possible. These are rich in fibers. You can have fresh fruit for dessert. Avoid drinking juices. Rather eat whole fruits. The reason is simple. Juices don't have fiber. You can add chopped dried fruits to your cookies, muffins, pancakes or breads before baking. Remember, dried fruits have a higher amount of fiber than the fresh versions. You can add sliced banana, peach or other fruit to your cereal. You can use grate carrots on salads as well.
Legumes And Beans
Another good source of soluble fibers, legumes, includes beans, split peas and lentils. For these foods, the recommendation is that you can add kidney beans, garbanzos or other bean varieties to your salads. You can substitute legumes for meat two to three times per week in chili and soups. There is also the option to experiment with international dishes (such as Indian or Middle Eastern). These dishes use whole grains and legumes as part of the main meal or in salads.
Grains And Cereals
You can include at least one serving of whole grain in every meal. For example, you can keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup. You can have breakfast with cereals and yogurt. And you can use whole-wheat flour when possible in your cooking and baking. You should choose whole grain bread. If you think about eating breads then consider those breads with the highest quantity of fiber per slice. You can select cereals that contain at least 5 grams of fiber in each of their serving. You can keep whole-wheat crackers on hand for an easy snack. You should cook with brown rice instead of white rice. If necessary, you can mix them together.
Last update: April 17, 2017 07:56:59 pm