It is known that food high in fiber can bring many health benefits, including lower risks of colon cancer, type 2 diabetes, and obesity.
However, many people don’t get enough fiber in their daily diet.
In fact, most people in the U.S. get less than half the recommended amount of fiber each day.
To help solve the problem, researchers from NIH provides several useful tips:
Improve your breakfast
People who need to get more fiber can choose a high-fiber cereal (5 or more grams per serving) or make a bowl of oatmeal and top it with nuts and fruit.
Such a breakfast can help you get fiber, vitamins, minerals and other essential nutrients you need.
Use whole grains to replace refined grains
Research has shown that whole grains are good for heart health. They are also full of fiber. People can use whole grain to replace refined grains in their meals.
For example, they can replace white rice with brown rice and replace white bread with whole grain bread.
Eat more vegetable
Many vegetables are high in fibers. Researchers suggest that people can keep a bag of frozen mixed vegetables, spinach or broccoli florets for a quick addition to any pasta sauce or rice dish.
They can also start dinners with a tossed salad.
Eat more legumes
Peas, many kinds of beans (pinto, kidney, lima, navy, and garbanzo) and lentils are high in fiber. Adding these foods to daily meals can help people get more fiber.
Choose fruit, nuts, and seeds as snacks
Compared with highly processed food, fruits and nuts are much healthier. An apple, pear, or banana, some almonds or sunflower seeds can make a great snack.
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