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How to add more fiber to your diet

Wednesday October 3, 2018

Want to be healthy? Get more fiber in your diet. Reduce the risk of diverticulitis by adding high fiber-containing foods to each of your meals. Adding fiber is equivalent to adding health, therefore, try to squeeze in half of your plate with high fiber content. Binge on some fiber rich biscuits and other fiber-based oatmeal’s and cereals.

However, this doesn’t mean that you fill your tummies with a lot of fiber products at once, since its overdose can cause bloating, diarrhea, rebound nausea, abdominal cramping and other health issues. The gut can have hitches processing all that bacterium found in fiber. Processing new fiber filled food can be distressing at first but afterwords it becomes a habit, and these problems vanish as soon your digestive system and tract get accompanied with high fiber foods and content.

Adding fiber intelligently and gradually to your diet would do the trick. Try to add just one more portion of a high-fiber food to your daily diet for a week then check or consult a doctor on how your body adjusts or feels due to the increased consumpton. If everything stays good then add another serving of the fiber content in your food portions. Continue this pattern until the daily quota of fiber is achieved.

Also note that drinking plenty of water and fluids is necessary, about 16 ounces of liquids/water at least 4-5 times per day. Accumulation of the liquid content and increase of water, helps the fiber to pass through the digestive tracks and digestive system easily providing comfort plus eradicating stomach ache and distress.

Here are some additional instructions that can help you make the conversion to a higher-fiber diet.

  • Eat a minimum of three servings of vegetables and two servings of fruit every day, the five-a-day recommended by the USDA’s Dietary Guidelines for Americans. What does that look like? In general, one serving is a single piece of fruit or a half-cup of raw fruits or vegetables, or a cup of leafy greens.
  • Comprise fruits, vegetables, or both with every meal. For instance, include fruit with breakfast and as a snack, and vegetables with lunch and dinner.
  • Eat pulses (the seeds of plants in the legume family), such as beans, lentils, and peas, at least three times a week. You can include them either as a plant-based protein in meatless dishes or as the starch side in place of grains. For example, you could have fish on a bed of lentils rather than rice.
  • Depend on nuts, seeds, and fruit for snacks. Or add them to other items like yogurt, oatmeal, salads, and stir-fries.
  • Substitute refined grains like white rice with whole grains like brown rice, wild rice, or bulgur. For pasta, look for versions made from quinoa or pulses like chickpeas and lentils.
  • Crisscross nutrition fact labels for the amount of dietary fiber. Aim for at least 5 grams of fiber per serving.