Fibers are as important as any other nutrient like proteins or carbohydrates. These nutrients are responsible for the feeling of being full.
Fibers-based nutrition is a perfect solution for dropping a couple of kilograms and those nutritious fibers are found in vegetables, fruit, whole grains, and legumes. Nutrients like fibers are of immense importance to prevent and relieve constipation and therefore influence the normal functioning of the metabolic system.
However, this is not the only health benefit. Besides this, foods rich in fibers provide benefits like maintaining a healthy weight, lowering the risk of diabetes, heart disease, and some types of cancer. Here are the tips on how to increase fiber intake and enrich your diet.
Smoothie bowls are just that – they are simply a combination of oats, smoothies, and fresh fruit and nuts, in a bowl! These are perfect meal replacements and are jam-packed with healthy nutrients.
These bowls provide your organism with enough protein, fibers, and carbohydrates which are mandatory for proper metabolic functioning. Smoothie bowls are made according to your own wishes, taste, and preference so that you can combine any ingredients for achieving the best taste and gains.
But this does not mean that you should plop into a blender whatever you find in your fridge, and you can find out how to combine the ingredients by visiting some websites or watching tutorials.
And don’t worry – like all kitchen tasks, it takes a while to get a hang of it but it is a no-brainer, just focus on macros while relying on your taste palette.
Switch to Whole Grains
Whole grains are simply three-party grains consisting of the bran (the nutritious outer layer), the germ (the seed), and endosperm (the germ’s food supply; this part is rich in starchy carbs).
These grains are not only high in fibers but in iron, magnesium, selenium, B vitamins, and dietary fibers. Because these grains are not processed, they are high in nutrients and, in addition to their nutritional advantages, they can help to reduce risks associated with diseases such as heart disease, type 2 diabetes, cancer, and others.
There are 14 whole-grain foods:
- Whole oats: these are one among the healthiest and fiber-rich whole grains. These are naturally gluten-free. Oats are rich in soluble fiber, beta-glucans, and antioxidants.
- Whole wheat: Whole wheat is among the most versatile cereal grains. It is one of the key ingredients for kinds of pasta, noodles, baked goods, etc.
- Popcorn: This is one of the healthiest snacks you can possibly have. Popcorns are whole-grain food and are incredibly high in fibers (3.5 ounces per 100 grams).
- Corn: Corn is naturally gluten-free and contains plenty of fibers.
- Brown Rice: It is a healthier version of white rice. This is because brown rice contains all three parts of the grain. Brown rice is packed with fibers.
Legumes like beans, peas, and lentils are amazing sources of fiber. You can use them as the whole meal or add them to salads, nachos, etc.
There are about 16,000 types of legumes being grown all around the world and all of them have mutual traits; in-fiber richness is one of them. Legumes can be eaten fresh off the vine-like green beans, snow beans, and their pods.
Besides being eaten fresh, legumes can be canned, cooked, dried, frozen, and ground into flour. For instance, legumes are loaded with nutrients like proteins, carbohydrates, fiber, iron, folates, calcium, etc. Impressive index refers to the fibers specifically. Namely, there are 7.5 grams of fibers in 100 grams of legumes.
Vegetables and Fruit
Vegetables and fruit are a mandatory part of a healthy diet. When it comes to these categories, diversity is as important as quantity.
This means that no single fruit or vegetable can provide you with enough nutrients. Therefore, it is necessary to include a whole bunch of various vegetables and fruit.
Diet rich in vegetables and fruits can prevent numerous diseases and promote weight loss. These families are rich in all nutrients with certain variations in the nutrient indices.
Fibers are one of the most present nutrients since they increase portions in volume and enable healthy digestion. This gives you an opportunity to eat more and earn fewer calories.
Fiber-rich nutrition is one of the best ways if you want to drop a couple of pounds and adopt healthy habits. Besides, this will improve your quality of life considerably and help reduce health-related risks.
Additionally, this will result in fewer food cravings and much healthier eating habits.