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