How to Introduce Fiber into a Diet
- 1). Start your day with healthy grains and fruit. Introducing fiber into your diet is easy to do in the morning. Choose oatmeal, bran flakes, whole grain toast or a bran muffin. Complement it with blueberries, blackberries, oranges, bananas or apples. These fruits have high-fiber content.
- 2). Enjoy midmorning snacks that satisfy your sweet tooth and sneak more fiber into your diet. Dried fruits such as raisins, apricots and dates are filled with fiber and vitamins.
- 3). Choose lunch items that are packed with fiber. A spinach salad topped with avocado, mushrooms and peppers is an excellent choice. Sprinkle your salad with nuts or whole grain croutons to introduce even more fiber into your diet. Sandwiches should be made with whole grain bread. Adding dark, leafy lettuce and tomatoes to a sandwich increases the fiber count.
- 4). Have a healthy afternoon snack that is tasty and high in fiber. Try a handful of whole wheat crackers with some cheese and apple slices.
- 5). Dinner is a great time to introduce fiber into your diet. Choose side servings of brown rice, wheat pasta, potatoes (with the skin left on) or legumes. Add a salad or piece of fruit to your meal for additional fiber intake.
- 6). Pop some popcorn. It's a delicious snack that is high in fiber.
- 7). Buy a fiber supplement. There are a number of fiber supplements on the market that come in a clear-mixing powder. You can add it to water or juice, sprinkle it on salads or use it in baking. One tablespoon has 5 grams of fiber.
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