Dietary fiber is widely available and very inexpensive, but sometimes it may be hard to come up with ideas to include more in your diet.
How to include more dietary fiber in your diet
The ideal way to include fiber in your diet consists of methods that are:
- Easy to follow routinely
- Inexpensive
- Not too different from everyday habits
- Not too time consuming
- Possible to follow in a work schedule
Being aware of such needs for the regular day-job employee, we have compiled the following list, keeping in mind an average amount of 25-35g of fiber per day:
- Eat cereal for breakfast: many popular brands like Kellogg's provide a vast choice of cereals at bargain prices. You should concentrate on the most basic, plain, unprocessed cereals such as All Bran, Corn Flakes and Rice Krispies.
- Eat bran sticks: Bran has in excess of 25% fiber, including it in your breakfast or as a snack can quickly bring you to the daily recommended value with a single meal. Common foods and brands are All Bran, Weetabix etc
- Eat vegetables for lunch: some vegetables such as baby carrots and broccoli are easy to cook and provide good amounts of both soluble and insoluble fiber
- Switch from normal foods to high-fiber variants: this is guaranteed to be extremely easy, just switch your crackers to whole-grain, use whole-grain pasta or bread and you'll always reach the minimum daily values
- Snack on unprocessed nuts: they are easy to carry at work, have extremely high satiation potential and some of them, such as walnuts also provide several additional health benefits.
- Legumes are incredible sources of fiber: by just adding kidney beans and peas to your salad you'll increase the amount of fiber several-fold