What are the Unusual Ways to Get Fiber in your Diet?

Fiber is essential to our health. Some of the reasons are, it helps in weight loss, reduces constipation, and helps in maintaining our body. Aside from that, it lowers cholesterol and the risk of having diabetes and heart diseases. According to study, some types of fibers are prebiotics, meaning, it promotes healthy bacteria in our stomach. 

However, several people still lack enough amount of fiber in their diet. Experts also stated that the lack of fiber could lead to some complications such as fluctuations of blood sugar, constipation, and weight gain. Because of that, the doctors advised consuming at least twenty-five to thirty-eight grams of fiber every day in order to maintain one’s health. 

In this article, we are going to discuss the unusual yet easy way to consume and include fiber in your everyday diet. Read and find out more. 

Popcorn for Snacks

Surprisingly, popcorn is said to be the best snack food one could consume. These fluffy-looking puffed-corns are actually considered a whole grain, which has four grams of fiber in every ounce. To attain the healthiest popcorn, you could air pop it in a brown paper bag inside the microwave. Another option is the use of an air popper. 

Eat Chia Seeds

Chia seeds contain protein, omega-3 fatty acids, minerals, vitamins, and of course, fibers. In fact, every ounce of these tiny seeds has about eleven grams of fiber. Interestingly, these seeds that gel in water are about 95% insoluble fiber. 

Insoluble fibers help the digestive system tract and are proven beneficial for our colon health. Aside from chia seeds, there are also some variations of seeds that contain similar nutrition to chia seeds. Some of these were sesame, flax, and hemp seeds. 

Eat Apple, Sweet Potatoes, and Cucumber Skin

According to a study, half of the fibers of vegetables and fruits are on their skin. Thus, when you peel them, you technically remove half of their fiber. For example, an apple has about 4 grams of fiber, but a peeled apple only contains 2 grams of fiber. Similar to the apple, sweet potatoes and cucumbers lose half of their fibers when peeled. So, next time you eat such fruits and vegetables, be sure to leave their skin unpeeled to consume the amount of fiber that these fruits and veggies could offer.

Whole Vegetables and Fruits, Not Juice!

There is no argument that we could get a considerable amount of micronutrients in vegetable and fruit juices. Plus, it is good to incorporate vegetable nutrients into our bodies. However, in cold-pressed and unpasteurized juices, fibers have already been stripped off. It leaves only a concentration of carbs in the form of sugar. With that being said, although juices could give us a number of good nutrients, they have less fiber in comparison to the fiber you can get from eating whole fruits and vegetables. 

Eating Vegetables First

It is given that including vegetables in our meal is a healthy way to attain nutrients for our body. Also, vegetables help in lowering the risk of attaining several chronic diseases. With that, the study suggests that one should eat vegetables before eating the meal as a strategy of eating more of them. In fact, in that study, women who have given salad before their meals have consumed 23% more vegetables than those who were given vegetables after the meal. In support of that, the study also stated that eating a vegetable salad or vegetable soup before a meal is linked to eating fewer calories during the meal itself. 

Avocado is packed with fibers

It is inarguable that an avocado is a highly nutritious fruit. In fact, it is rich in monosaturated fatty acids and ten grams of fiber per fruit. It is also linked to improving heart health, as well as nutrient intake, and overall health. Additionally, it could be an alternative to butter and can be used to top salads and several other dishes. 

Nuts and Seeds 

Nuts and seeds are high in protein, fats, and fiber. Did you know that an ounce of almonds contains about three grams of fiber? Yes! Plus, they also contain magnesium, vitamin E, and unsaturated fats. Moreover, nuts and seeds are versatile foods that can be added to recipes or could be eaten as snacks.