Eating a high diet fiber can provide you with a number of healthful benefits. A diet high in fiber is known to help prevent the development of certain digestive disorders, lower cholesterol levels, help stabilize blood sugar levels, prevent constipation as well as a host of other benefits. In general, women need to consumer around 21 to 25 grams of fiber a day while men might need about 30 to 38 grams of fiber in their daily diet.
While it might seem a small amount for some, some people might need some bit of perspective on this. When talking about 30 to 38 grams of fiber, this is equivalent to around 6 to 7 bowls of bran cereal that men need to consume daily. Now that can be too much for some people to consume. But there are some ways that people can use some variety in order to get their daily consumption of fiber without having to force it all. Here are some of the ways.
Add cereals and oatmeal to your breakfast.
Different cereals are known to be good sources of fiber. Eating a bowl of bran cereal for breakfast can provide around 5 grams of your fiber needs. Oatmeal can provide 4 grams. You can also add in some fiber into your other meals by sprinkling them with crushed bran flakes or wheat bran on casseroles, salads or even cooked vegetables.
Consider adding beans into your diet.
Beans such as peas, lentils, black beans and others are also known as good fiber sources. A cup of beans can provide you with around 15 to 16 grams of fiber, around half of your daily requirement. Use the beans as an addition to your cooked meals such as soups salads and casseroles to give them some much needed fiber boost.
Eat more green vegetables.
Aside from the high nutritional benefits that people can get from eating green vegetables, they can also be a rich source of fiber. Vegetables such as artichokes, green peas, broccoli, Brussels sprouts and turnip greens can provide from 8 to 10 grams of fiber to your diet.
Don’t forget your fruit.
Fruits can also be a good source of fiber to add into your daily diet. You can also consider them as a welcome addition since they can add some variety into your diet. Fruits like raspberries, pears and apples can provide from 4 to 8 grams of fiber per cup. Blueberries, bananas and oranges can give you around 3 grams of fiber per serving. Consider eating your fruit whole instead. Relying on fruit juice won’t do the trick since it does not contain any fiber at all.