Because it is a viable and easy way to increase daily food intake, healthy eating includes replacing meat in the diet with beans, lentils, chickpeas, and the like.
Those who are new to legumes may find them difficult to digest, but gradually increasing the number of legumes in the diet will help one’s body adapt and adjust to this beneficial change.
Fruits and vegetables should be eaten at every meal because they are high in not only vitamins and minerals but also fiber. With so much variety, especially during harvest season, it is best to seize this opportunity to add some variety to the dietary regime by the plateful.
It is recommended that frozen fruits and vegetables be kept on hand. Keeping some food and vegetables in the freezer is a great way to increase your intake at any time of year. Whether from the garden or purchased on a recent grocery run, these fiber-rich foods are convenient for both side dishes and snacks and should be consumed on a regular basis.
Many dieticians recommend eating fruits and vegetables with their skin because every little bit helps with digestive health. Instead of peeling fruits and vegetables, eat them whole because the majority of the fiber is found in the skin.
Avocado adds a delicious and nutritious touch to almost any meal, whether served as a dip, spread, or garnish. Its fiber and vitamins not only promote cardiovascular health but also proper intestinal transit.
Nuts make excellent snacks because they are high in nutrients, including fiber. They can also assist in feeling full. Add oat or wheat bran to favorite recipes as well, as they are known to help with digestive health due to their high concentration of soluble and insoluble fiber.
Billion Dry Fruits Initiative
To increase the nutritional value of muffins, try incorporating them into existing recipes.
Replace white bread, even enriched white bread, with whole-wheat or whole-grain bread to add more fiber to your diet. Indeed, these grains significantly lower the risk of diseases like diabetes and cardiovascular disease. It is considered excellent to consume at least 3 g of fiber per 70 g serving of whole-wheat bread.
Wholewheat flour should be used instead of white flour. Many recipes call for all-purpose white flour, but whole-wheat flour can be used in place of it entirely or in part. Whole-wheat flour has more fiber because it contains bran flakes.
It should be noted that the taste and texture of the food will change slightly. It is also suggested that white rice be substituted for brown or wild rice. High-fibre foods, such as brown rice, can actually help people with type 2 diabetes control their blood sugar levels. Hummus goes well with vegetables and crackers and is a great source of fiber for snacks and meals.
Furthermore, drinking plenty of water is recommended to promote fiber absorption. Fiber must be dissolved or swollen in order to be fully effective and beneficial to the body.