How to Include More Fiber in Your Diet

Fiber is found in those hard to digest parts of plants - namely fruits and vegetables, legumes and pulses, nuts and seeds.

The daily recommended intake of fiber is one and a half ounces a day - but are you managing to meet this amount?

It can go a long way to improving your blood pressure as well as helping to ensure your have regular bowel movements and preventing the appearance of hemorrhoids.

But that is not all, increasing your fiber intake can also reduce your risk of heart disease, stroke, type 2 diabetes and other problems with the bowel and/or the colon.

What are the different types of fiber?

There is insoluble fiber which is mainly found in the outer shell of seeds, grains, fruits at and vegetables.  This type is said to be more effective at reducing the risk of cardiovascular disease.

Then there is soluble fiber which is normally the soft and moist fiber found inside fruits, vegetables and pulses.  This type is thought to improve cholesterol levels.

How to include more fiber in your diet?

• Start by making small changes.  A sudden and drastic increase in fiber could lead to digestive issues.

• Keep a supply of mixed nuts and seeds by you so you can add them to snacks or meals once a day.

• When preparing your fruits and vegetables, try to keep the skins on.  This is because the outermost layers contain up to thirty two percent of the total fiber of fruits and vegetables - as well as plenty of polyphenols.  While it is relatively easy to include the skin on items such as apples and potatoes, you might find it more difficult to be more daring and eat a kiwi in the same way as an apple or to roast butternut squash with the skin on.

• If you have to include processed foods in your diet, check the ratio of carbs to fiber as  this is a good indicator of how much fiber has been retained in the process.  Ideally, this should be 5:1 but even 10:1 carbs to fiber is good.  You can calculate this by dividing the total carbs by dietary fiber.

• Plan on making at least half your carbs portion to be wholegrain.  For example, brown rice, brown bread and wholemeal pasta.  Such options are no more expensive but more filling.

• If you are preparing a salad, substitute fiber-rich kale and cabbage in place of iceberg lettuce which can be lacking in nutrition too.

• When making soups or stews, add a can of beans (such as mixed beans) or pulses for extra fiber and interest.

• If you or your family dislike beans, you can always blend them into a paste before adding to a recipe so that any texture or flavor issues disappear.

• When making breakfast oatmeal, top with fruits, nuts and seeds.  Add some chia seeds to the pot while it is cooking for an additional top-up of fiber.

SOURCES:

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-spices-for-arthritis. (Accessed, 7 November 2021).

What are hemorrhoids? The American Society of Colon and Rectal Surgeons. https://www.fascrs.org/patients/disease-condition/hemorrhoids-expanded-version. Accessed January 25, 2021