High fiber foods play a major role in your weight loss program because they fill you up with little to no calories. Fiber expands in your stomach and gives you a greater sense of fullness. You can eat larger portions for fewer calories.
- Fiber helps to prevent gastrointestinal disorders such as diverticulitis, hemorrhoids, and constipation.
- Fiber helps to lower cholesterol and triglycerides and improves blood sugar control in diabetes.
- The recommended daily fiber intake for adults is 35 grams per day.
- Eating plenty of fiber-containing foods promotes proper bowel function.
- Diets rich in fiber can help lower blood pressure because the diet natrually becomes lower in fat and calories.
Ways to Increase Fiber:
- Eat more fruits and vegetables – at least 2 servings of fruit and 3 servings of vegetables a day.
- Choose high-fiber foods like berries, citrus fruits, oatmeal, beans, dark green vegetables, and whole grain bread and cereal.
- Keep bags of frozen vegetables in your freezer. Add to soups, sauces, casseroles, or pasta dishes.
- Serve fish, chicken, or lean meat over a bed of grilled zucchini, sauteed spinach, or sliced onions.
- Snack on air-pooped popcorn and dry-roasted nuts and seeds.