| One of the easiest and most effective changes | | | | berries. These foods are excellent sources of |
| you can make to your diet is to eat more | | | | fiber. |
| foods rich in fiber, and fewer foods rich in | | | | |
| fat. There are many reasons to boost the | | | | Not as high in fiber as those above, but |
| intake of fiber while controlling fat, | | | | still great sources of fiber are apples, |
| including increased fitness, decreased weight | | | | pears, barley, bran muffins, lima beans, |
| and better overall health. | | | | brown rice, snow peas, green peas and sweet |
| | | | potatoes. Baked potatoes are also good |
| It is a fact that most people consume too | | | | sources of fiber, as long as the skin is |
| much of what they should not - things like | | | | consumed along with the flesh of the potato. |
| sugar, salt and fat, and not enough of what | | | | All these foods contain from 4 to 6 grams of |
| they should - like vegetables, fruits, and | | | | fiber per serving. |
| whole grains. That means that many people are | | | | |
| not getting sufficient fiber in their diets, | | | | Many vegetables and fruits also contain |
| and they may suffer a variety of heath | | | | fiber, as does rye bread, wheat bead and |
| effects as a result. | | | | melons. Most of these foods contain from 2 to |
| | | | 4 grams of fiber, so you will need to add |
| Of course before you can eat more fiber you | | | | more of them to get the most out of their |
| need to know where that fiber comes from. | | | | fiber content. |
| Gauging the amount of fiber in your diet is | | | | |
| yet another reason to read nutritional labels | | | | It is important to take fiber content into |
| carefully. All packaged and processed foods | | | | account as you do your weekly grocery |
| in the grocery store must carry these labels, | | | | shopping. Getting into the habit of reading |
| and they detail such things as fat, fiber, | | | | labels and choosing high fiber foods is the |
| calories and nutrient values. Getting | | | | best way to make a long term commitment to |
| familiar with these nutritional labels is a | | | | healthier eating. |
| necessary first step to improving any diet. | | | | |
| | | | It is important to choose foods high in fiber |
| One important note about increasing the level | | | | during every trip to the grocery store. When |
| of fiber in your diet. While increasing fiber | | | | choosing bread, crackers and other baked |
| and decreasing fat is certainly a worthy | | | | goods, for instance, you should strive to |
| goal, it is best to take things gradually | | | | find whole grain varieties that are rich in |
| until your body adjusts to the change. Those | | | | fiber. Wheat and rye bread are good sources |
| accustomed to low levels of fiber often | | | | of fiber, as are bran muffins and many kinds |
| experience bloating, cramps, gas and | | | | of cereal. |
| abdominal pain when suddenly boosting the | | | | |
| amount of fiber in their diet. Increasing the | | | | Choosing cereals that are rich in fiber is a |
| level of fiber gradually helps to avoid these | | | | great way to increase the level of fiber |
| unpleasant side effects. | | | | intake while enjoying a delicious breakfast |
| | | | every morning. Cereals that contain wheat |
| Most plant based foods contain at least some | | | | bran and oat bran can be excellent sources of |
| fiber, but some types of foods contain more | | | | fiber. The most important thing is to read |
| than others. The only foods that do not | | | | the nutritional label and not rely simply on |
| contain fiber are animal based products. That | | | | the claims made on the box. |
| means that meats, poultry, seafood, eggs, | | | | |
| milk and dairy products do not contain any | | | | Many people are under the assumption that |
| fiber. It is important to keep that fact in | | | | cooking fresh vegetables and other fiber rich |
| mind when planning healthy meals. | | | | foods destroys their fiber content, but |
| | | | luckily this is not the case. While it is |
| The foods highest in fiber, containing more | | | | true that overcooking certain vegetables can |
| than 6 grams per serving, include such | | | | result in some loss of nutrients, cooking has |
| healthy staples as dried beans, legumes, | | | | no effect whatsoever on fiber content. So |
| dried peas, dried fruits, nuts, sunflower | | | | feel free to prepare those healthy foods any |
| seeds, sesame seeds and many types of | | | | way you want. |