According to the USDA Dietary Guidelines, you should consume 25 g fibre per day– and most folks eat less than half that amount. This means that you’re not reaping the benefits that fibre provides including a healthy gastrointestinal tract, helping to lower the risk for certain forms of cancer, and helping to decrease cholesterol. There are two types of fibre. .fiber found in food: soluble and insoluble. Insoluble fibre can be found mostly in fruits and vegetables, while soluble fibre is found in foods such as oats, barley, and beans. When you increase the fibre in your diet, don’t forget to drink lots of fluids (water is best!) as fibre and fluids work together. Here are 7 ways to add more fibre (both soluble and insoluble) into your diet.
Add a vegetable to each meal
Grains aren’t the only way to add fibre to your diet. Fruits and vegetables also provide a great source of insoluble fibre in addition to ensuring that you get essential vitamins and minerals. Try adding tomatoes to your morning bagel and cream cheese or lettuce and cucumbers to the usual turkey sandwich.
Smoothies incorporate fresh fruits and vegetables, which means you’ll get some of that fibre. Try blending whole fruits and vegetables with milk, 100% fruit juice, and Greek yoghurt for a creamy, satisfying breakfast or snack.
Load up on legumes
Legumes include beans, peas, and lentils and are loaded with fibre and many other important nutrients. Add beans to soups and stews, incorporate peas into rice and pasta dishes, and use lentils in your burgers.
Add Chia Seeds to Water
One way to add more fibre into your diet is to combine it with your water. Try adding 1 tablespoon of chia seeds to 16 fluid ounces of water. You can also use chia seeds to make a pudding. The chia seeds are flavourless and will “gel up” when hydrated. Each ounce of chia seeds contains about 11g of fibre and 4g of protein, not to mention the omega-3 fats, calcium, zinc, phosphorus, and potassium.
Keep the skin on!
Leave the skin on fruits and vegetables such as apples, potatoes, and carrots. The outer skin will provide more fibre without compromising the flavour or texture. For example, a medium apple without the skin contains 2.1 g of fibre while eating an apple with the skin on will provide 4.4 g of fibre.
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