Most of us are not taking enough fiber in our meals daily. The recommended amount of fiber intake is 25 to 30 grams per day. As we all know, fiber is the nutrition rock star that comes with various health benefits. Fiber works wonders when it comes to weight loss, getting rid of heart diseases, digestive health, lower levels of cholesterol, and well is it is good to decrease diabetes. Moreover, some of the fibers are prebiotic, which means they help endorse healthy gut bacteria.
Well, planning out the healthy meal for the week, is somehow left you with dilemmas. However, adding enough amount of fiber daily is challenging to some instinct. If you are still not having fibers daily, introduce them to stay healthy and away from the diseases.
You can use the fruits, vegetables, and dry fruits that contain high-fiber content as snacks if you are not able to prepare a proper recipe. Nuts, seeds, whole grains, legumes, broccoli, raspberries, and chia seeds are known as the best snacks to fulfill the requirement of fiber in your body. Here are some easy ways to add fiber to your meals that will surely fill your every day with some new delicious taste with your meal.
Add more Fruits
Fruits contain a good amount of fiber. They can be added to the meal daily as they are easily accessible, portable, and of course, tasty. Take an individual piece of fruit, like on pear, or an apple. All of the fruits supplies fiber more or less in the body. Like, a cup full of watermelon contains 5-6 grams of fiber.
Take Soups and Salads with Meal
On your meal table, decorate a platter full of high-fiber additions. Kidney beans, peas, nuts, seeds, or black beans would be enough. You can also have artichokes in your salad, or it could be eaten as a snack alone. To soups and stews, lentils, rice, peas, and beans are the yummiest add-ons for the full content of fiber.
Eat the Peels too, don’t throw them away!
Most of the people, peel the fruits and vegetables and throw them away. However, they never know these peels have the high-fiber that we are giving to the trash box. Eat the peels of fruits like pears, avocado, and apple.
Add Chia and Flax Seeds in Shakes
When the afternoon snack attack knocks, all you desire is a protein shake. Protein shakes are your utmost pick for post-workout as well. But, you are missing the opportunity to have some fibers with it. Flaxseeds contain 2.8 grams of fiber whereas, chia seeds contain 4.1-grams of fiber in one tablespoon of each. When you blend it with your shake, you will have fibers with the delicious shake.
Take more Beans
In both meals and snacks, adding legumes is a great source of fiber, even if you are dieting. Moreover, we all know how lentils are essential for a meal plan, one cup gives 20 grams of fiber, which is quite enough.