How to increase fiber intake: the main ways are revealed

Fiber is dietary fiber found in plants. They are not digested in the human body, but they help maintain regularity and health of the intestines.

However, the problem is that many people do not get enough fiber in their diet.

To change this, OBOZREVATEL, together with verywellfit.com, offers 14 ways to increase your fiber intake.

Make a fruit salad

A fruit salad is a great addition to a meal. And it's easy to make – just mix up some of your favorite fruits and berries with a little fruit juice or yogurt as a dressing. You can also add a few nuts for even more fiber.

Prefer a whole orange instead of juice

This doesn't mean that orange juice should be eliminated from your diet, as it is high in vitamins and minerals. However, when you eat a whole orange, you get much more fiber.

Eat the peel of apples and pears

Picky eaters will not be happy about eating the peel that covers the fruit. Of course, we're not talking about bananas or oranges here but rather trying to eat unpeeled apples and pears. The peel not only protects the tender flesh inside but also contains more than half the fiber of the entire fruit.

Do not peel potatoes

The peel, which you usually throw in the trash, is very useful. Most of the fiber in potatoes is contained in it. Know that there is no reason why it cannot be used in your dish. Even mashed potatoes are very tasty when made from unpeeled potatoes.

Buy 100% whole-grain bread

White bread has been used for decades because people have come to prefer a lighter flavor and texture. However, the bran, which is removed during the flour-making process, takes away a lot of fiber. Start buying whole-grain bread. And don't be surprised if after a while you don't want to go back to white bread.

Switch to brown rice

Brown rice is a better choice than white rice because it retains the high-fiber bran. Compared to white rice, it has a nutty flavor and a firm texture. Also, try wild rice or quinoa. They are both higher in fiber than white rice and are delicious on their own or in combination with brown rice.

Add vegetables to canned soup

Canned soup is very convenient. Instantly increase the fiber content by adding some fresh or frozen vegetables and cook until they are tender. Carrots, peas, or potatoes are good choices.

Use nuts as a snack

Nuts such as walnuts, Brazil nuts, pecans, almonds, and cashews are good sources of fiber, protein, and healthy fats. They are ideal for snacking. However, try to choose nuts (raw or roasted) that are free of flavorings and sugar to avoid unnecessary calories.

Add berries to yogurt

Yogurt is an excellent source of calcium, protein, and beneficial bacteria. Make a dessert using velvety Greek yogurt with blueberries or strawberries. Also, add some nuts or muesli for more fiber. If you have a sweet tooth, you can drizzle with a little honey.

Try organic Steel Cut oatmeal

If you find regular oatmeal a bit boring, try Steel Cut oatmeal. It takes some time to prepare, but know that it's worth it. You'll never need regular instant cereal or oatmeal again. Top it off with berries, dried fruit, honey, or brown sugar for the perfect breakfast.

Eat salad as a complete meal

One of our favorite ways to increase fiber and cut calories is to eat a salad that is filling enough to be a complete meal. Start with flavorful greens like kale, arugula, or spinach. Add fresh vegetables and season with a little oil and spices. If you feel like you need more protein, you can top the salad with cooked shrimp, chicken, or salmon.

Serve beans or lentils as a side dish

Eating beans or lentils (for lunch or dinner) significantly increases your fiber intake. Try vegetarian baked beans or serve lentils, black beans, or red beans as a side dish. They are all rich in fiber and packed with nutrients. You can also buy canned beans, but make sure to rinse them well before eating.

Swap chips for fresh vegetables

Chips and dips are popular foods for parties or watching your favorite movies. However, they are high in fat and low in fiber. With this in mind, ditch the chips and serve crispy fresh vegetables instead.

Try whole-grain pasta

Most pasta is made with refined white wheat flour because it provides the best texture. However, more and more whole-grain pasta is hitting our store shelves.