Fiber is an excellent nutrition from your health, and one that is often underrated. IT can help fill you up between meals, improve your digestive system, and even lower your cholesterol if that has become a problem. The easiest way to get fiber is through natural food sources, which means you never have to take another supplement for it.
This blog post is going to help guide you toward the best food options for increasing your fiber.
Getting Fiber from Food
Fiber is one of the essential nutrients your body needs to be healthy. With fiber, you have good intestinal support and limited digestive issues, along with many other benefits. If you are struggling to get enough fiber each day, here are some tips and ideas.
The first way you can get more fiber in your diet is by eating more whole grains. These should be chosen over refined carbohydrates, and it is a really easy transition to make. Any time you would typically eat white rice or white pasta, just switch to brown rice or quinoa and whole wheat pasta. Some other whole grains that are great to eat are oatmeal, bulgur, buckwheat, oats, rye, and barley. Grains are always an excellent source of fiber.
Many beans are also good for fiber, and are super easy to add to your diet. Plus, they are ideal if you are on a vegan or plant-based diet since you need to get more protein and iron into your diet without meat or dairy products. Some of the best beans for fiber are white beans, black beans, and kidney beans. You can combine them into a 3-bean salad, use each one individually in a recipe, or turn them into a healthy soup or chili.
Grains and beans aren’t the only source of fiber – you can also get it from certain fruits. By adding more fresh fruit to your diet, you are able to increase your fiber content, while also getting all those necessary vitamins and minerals. Plus, fruit has natural sugars that help with the sweet tooth. Some fruits that are high in fiber include prunes, oranges, pears, apples, and berries.
If you are trying to increase your healthy fats along with fiber, avocados are a great option. While they are higher in fat and calories, it is good fat that your body needs. They have a high amount of fiber, which can counteract with the number of carbs in the fruit. Plus, most people enjoy avocados and guacamole, making it really easy to add to your diet.
Eating oatmeal instead of cereal or pastries for breakfast is a healthier option with less sugar and a lot more fiber. You can easily have overnight oats or a hot bowl of oatmeal in the morning, topping it with fresh fruit or even peanut butter, and have a healthier option.
The Role Fiber Plays in Your Hunger Scale
There are quite a few foods that can help you lose weight, whether they burn more fat or help you feel fuller longer. Many of the foods recommended for reducing your hunger and appetite to a reasonable amount contain fiber. This is because fiber has some unique benefits for your hunger scale. Here are some things to learn about fiber and appetite.
Fiber Fills You Up Quickly
Have you noticed that when you eat a big salad with lots of fiber-rich vegetables, you get full a lot faster than if you are eating a heavier meal? This is because of the fiber in those vegetables. Fiber not only helps you feel full quicker, even on foods that are healthier and tend to be lower in fat than other foods, but they take longer to digest. This allows you to feel fuller for a longer period of time, reducing extra snacking and hunger in between meals.
Of course you don’t want to eat only fiber-rich foods, especially if you have trouble digesting it. You want to find the right balance and make sure to also have other nutrients, including protein, vitamins and minerals, and healthy carbohydrates.
It Can Improve Your Digestion
Some people have issues with increased hunger and appetite not because they don’t eat enough, but because of issues with their digestive system. If your body is not digesting foods properly due to lack of fiber or other nutrients, you might have confusing hunger feelings in your stomach. When you eat foods to help with digestion, such as fiber-rich vegetables and whole grains, it might reverse your issues and help you have a more proper hunger scale.
Recommended High-Fiber Foods
Looking to increase fiber in your diet? It is easy to od when you eat healthy foods and have balanced meals. Not only are vegetables a great source of fiber, but so are nuts, fruits, and whole grains. You can also get fiber in your beans and lentils, which are great sources of plant-based protein as well.
It is very easy to add more fiber-rich foods to your typical diet. Make a big salad with a healthy protein like tuna or chicken. Add some brown rice to your dinner instead of white rice, or swap out your high-sugar snack for an apple with almond butter. These simple changes will encourage more fiber and reduce those unhealthy foods that don’t contain many nutrients.