Despite its numerous health benefits, many people equate fiber with endless salads or food that tastes like cardboard. This does not need to be the case. By following some of the ideas listed below, you can increase the fiber in your diet effortlessly
Switch to whole grain pasta. The average pasta is made from refined white flour and contains little to no fiber. In contrast, whole grain pasta contains 5 or more grams of fiber in a serving. Whole grain fiber does have a slightly nutty taste and a different texture. If this is not to your liking, be sure to look for the white whole grain varieties. An alternative would be to start by using a mixture of half regular pasta and half whole wheat pasta. You can increase the amount of whole wheat pasta as you become accustomed to the taste.
Use white varieties of whole grain bread. Even finicky children can't tell the difference as it tastes very similar to white bread. Be sure to look for varieties that contain 2-3 grams of fiber per slice.
Substitute whole grain pastry flour for white flour in your baking. Regular whole grain flour can add a bit of grittiness to baked goods. Whole grain pastry flour is more finely ground and results in baked goods with a texture similar to those made with white flour. By substituting a cup of whole grain pastry flour for white flour, the fiber content of the recipe is boosted by 14 grams.
Use finely-ground Fiber One cereal in the place of bread crumbs for faux fried foods. You can use it to make oven-fried chicken, onion rings, and even cheese sticks. Just one cup of Fiber One cereal adds 14 grams of fiber. Not only are you boosting the fiber content, but faux-fried foods contain just a fraction of the fat and calories of the original.
Mix some oats into your favorite meat loaf recipe. It adds fiber without altering the taste. A cup of oats adds an additional four grams of fiber.
Bulk up your favorite convenience foods with extra veggies. From time to time, we all have to rely on convenience and processed foods. The problem is processed foods are notoriously high in fat and low in fiber. You can feel better about serving them if you boost the vegetable content. Chop up a couple cups of your favorite vegetables and add them to your favorite convenience meals. The vegetables cook while the entree is cooking. It's quick and easy.
Add beans to your entrees. For example, a cup of white beans adds a whopping 11 grams of fiber. If you dislike the texture of beans, mash them up and add them to soups, casseroles, or sauces. You can't tell they are in there.
Replace part of the fat in baked goods with fruit and vegetable purees. Pear, apple, and even pumpkin puree can replace part of the fat in your favorite recipes. In addition you are getting the added benefit of additional fiber. Feel free to experiment. Would you believe you can add beet puree to brownies without altering the taste? It's true!
Eat the peel. The peel of fruits and vegetables is where the majority of the fiber lies, yet many of us discard it, missing out on the 2 grams of fiber it provides. Instead of using instant potatoes, make regular mashed potatoes. No need to peel them, just wash and quarter. Boil then mash with the skins still on for a fiber boost.
Eat the fruit rather than drinking the juice. The peel and pulp are where the majority of the fiber is located. Whole fruit is more filling than juice, so don't cheat yourself.
The best sources of fiber are whole grains, vegetables, and fruits. By adding a variety of these foods to your diet, you can successfully increase your fiber intake. Adults need around 25 to 35 grams of fiber daily. If your diet was previously low in fiber, it would be wise to increase the amount gradually over the course of a couple of weeks to allow your body time to adjust. Also, be sure to drink plenty of water.
Adding more fiber to your diet can be easy if you think outside the box. With a little creativity and sneakiness, your health can reap the benefits of a high fiber diet.
Jennifer Voss is a registered dietitian. She blogs about nutrition, healthy cooking and baking, and organic living at Miss Organic's Kitchen.
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