Balanced unimaginable without fiber – they are responsible for good digestion, feeling of satiety and general well -being. However, most people consume only half the recommended rate per day, which should reach 25-38 grams. Fibers are not only a way to stay saturated longer – they help regulate blood sugar levels, maintain heart health and control weight.
There is no need to resort to dietary supplements to achieve the right amount – it is enough to make some minor changes in your daily diet.
Change white rice to bolivian pigeons
One portion of cooked bolivic pigeons (Quinoa) contains about 5 grams of fiber, while in white rice only 0.6 g. In addition, Bolivian pigeons provide plant protein, making it a great choice for both vegetarians and meat lovers.
Add legumes
Beans, lentils and chickpeas are real fiber bombs. For example, half a cup of black beans gives as much as 8 grams of fiber. They can be easily included in soups, salads or stews.
Fibers: Choose full grain bread
In one slices, such bread contains about 3 grams of fiber – five times more than in regular white bread. By choosing baked goods with seeds, you will further enrich your diet.
Snack the fruit
Clementina or apples are a simple but effective way to get extra fiber. For example, two Clementine provides about 2.5 g fiber and a plethora of vitamin C.
Enrich the salad with berries
Raspberries, bruises or strawberries not only give a refreshing taste, but also about 4 grams of fiber. In addition, berries are a great source of antioxidants.
Do not remove the peel
Potatoes, pears, apples or cucumbers with bark bring much more benefits. The most important thing is to rinse thoroughly, not peel.
Enjoy the chia seed pudding
Such dessert can contain up to 10 grams of fiber per serving, providing omega-3 fatty acids. Not only is it a delicious, but a healthy way to improve digestion.
So it is enough to include more simple, natural products to improve your diet and health. Fibers are not only digestive helpers, but also an important basis for healthy lifestyle.
Source: RBC.UA
Photos associative © canva.
