It’s essential for every human being to eat enough fiber every day. That’s because fiber or roughage can help manage weight, fend off type two diabetes, lower cholesterol, lower the risk of heart disease, and keep constipation at bay. Unfortunately, most people don’t get enough of this macronutrient into their diets.
Sadly, the lack of roughage in the diet can lead to a host of illnesses because what people put in their mouths is one of the most significant predictors of health. For instance, some fibers are prebiotic and promote good gut health. Those who want to achieve optimal wellness need to increase their roughage intake. Here are some fun and tasty ways that ensure more fiber is in everyone’s diet.
1. Keep a Reminder on the Fridge
Fiber is found in plants, serving as the skeleton that gives them structure and shape. This important ingredient passes through the small intestines into the colon of humans. Regular intake equates to regular bowel movements and good health because toxins are constantly purged.
Tape a reminder on the fridge to help anyone achieve their fiber goals. No one needs essay writing services for this simple task. Print out this daily dietary fiber guidelines based on gender and age, and tape it to the fridge as a reminder:
- Women 19 to 30: 28 grams
- Men 19 to 30: 33.6 grams
- Women 31 to 50: 25.2 grams
- Mean 31 to 50: 28 grams
- Women over 50: 22.4 grams
- Men over 50: 28 grams
Unfortunately, most people don’t get enough of their daily requirements. Drinking psyllium husk-like Metamucil can help. But check out more ways to boost fiber intake below.
2. Eat an Orange Instead of Drinking the Juice
Fortified orange juice in the correct quantity is good for you. However, those who want to increase their roughage intake are better off eating sweet and juicy fruit. A humble orange is loaded with vitamins and minerals. Check out the comparison below:
- Whole orange: 3.7 grams
- A glass of OJ: 0.6 grams
Although orange juice has plenty of vitamins and minerals, it would help to rely on something other than this drink. Those serious about beefing up the roughage in their diets must eat natural fruit.
3. Eat the Skin
Of course, it makes sense to take out an orange rind or peel a banana, but there’s no need for that when it comes to other fruits. But picky eaters who often take out the skin covering of apples, pears, and grapes are missing out on their fair share of fiber. Instead, enjoy these fruits with their coverings intact. The skin protects the yummy flesh and contains more than half of the fruit’s fibrous parts.
Another plant that has a lot of fibrous goody on the skin is the humble potato. Unfortunately, most people peel this off and toss it in the rubbish bin. Sadly, most of the potato’s fiber is in that skin. Just avoid potatoes with a greenish tinge, as they’d taste bitter. Unpeeled taters work best in the following dishes:
- Baked whole potato
- Oven baked fries
- Skin-on roasted potato
4. Switch to Whole Grain
Anything refined, like white bread, white pasta, and white rice, has lost most of its fiber. These white goodies have gone through a lot of processing. Unfortunately, these methods take out much of the bran where the much-needed roughage is found. To help increase fiber intake, it would help make these swaps:
- Whole grain bread
- Multigrain bread
- Brown rice
- Black rice
- Wild rice
- Whole wheat pasta
- Chia pasta
- Blackbean pasta
- Chickpea pasta
Getting used to the taste of whole-grain products may take a while. For instance, brown rice has a firmer and nuttier texture than white rice. Similarly, pasta or whole-grain bread may be chewier than their refined versions. But making these healthier swaps means higher fiber intake every single day.
5. Add Extra Veggies to Canned Soups
In this fast-paced modern world, most people no longer have the time or energy to cook hearty dishes from scratch. Those who love to drink their hot soup using canned or mixes can boost their fiber by adding frozen veggies or freshly cut ones. Simmer the soup until the veggies are super soft. The most popular veggies for these are the following:
Here’s a bonus tip: Always check the labels of the soup. The ideal solution for those who need this meal prep shortcut is to look for low-sodium and low-fat variants.
6. Go Nuts Over Nuts
One thing that nuts have in common is that they’re all high in fiber, protein, and good fats. However, it would be best to stick to raw or roasted nuts. Avoid those loaded with sodium, flavoring, and sugars because they pile on calories. The best nuts for added roughage are the following:
- Brazil nuts
People who wish to increase their roughage intake can add these nuts as toppings to their breakfast oatmeal, yogurt, pancake, or granola. Nuts can also be blended into smoothies for a nutritious on-the-go brekkie. In addition, it’s easy to take this in tiny zip locks for a quick afternoon snack. And, of course, anyone can easily add nuts to their salads which will double the fiber content of the veggies.
7. Increase Legume Intake
Those on the lookout for fibrous meals need legumes in their life. Serving lentils and beans with meals can dramatically boost fiber. For example, half a cup of black beans contains 8.3 grams. Half a cup of lentils has 8 grams.
Make a side dish of baked beans or incorporate legumes in wild rice or salads. Apart from being fiber-rich, they’re also loaded with protein. They curb hunger pangs and keep stomachs satiated or full for longer.
This is a partial list; there are many other things people can pile up their plates to increase roughage intake. Eating more of this belly-filling nutrient is essential to good health. Fiber takes longer to digest, curbing hunger pangs while promoting healthy bowels. Adults have to ensure they fill up fiber for optimal health.