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