REPLACE WHITES WITH BROWNS
Grains have fiber. But opt for the whole grains. They have the bran and the germ intact, so they’re basically more nutritious. You can do this by simply replacing your white carbs with browns-- white rice with brown rice, regular pasta with whole grain pasta, corn with whole wheat burritos, and so on.
By doing this consistently, you will already increase your fiber intake without radically changing your diet.
SNACK ON FRUITS INSTEAD OF DRINKING THEM
Juices, especially those with pulp, contain high amounts of micronutrients. Yes, they’re good for you. But most of the the time, when cold-pressed and even unpasteurized, fruits are then stripped off a good amount of fiber.
So make fruits your go-to snacks. While of course not all fruits contain the same amount of fiber in them, eating them whole is still better. Snack on berries, pears, and apples as they have more fiber.
BEGIN EACH DAY WITH A FIBER BOOST
Wonder why most cereal ads and commercials typically show eating those for breakfast? Well, now you’ll know: A University of California study found that cereal eaters tend to eat more fiber and less fat than non-cereal eaters.
But again, you should aim for the whole grain ones like all-bran varieties instead of those flavored fancy ones.
START EVERY HEAVY MEAL WITH VEGGIES
Eating lots of vegetables is a no-brainer. Non-starchy veggies and leafy greens in particular are high in nutrients, low in calories, and definitely high in fiber.
But why do you have to eat them before your meal? Because it will not only increase your fiber consumption but also fill you up with less calories.
STOCK UP ON THE LEGUMES
One of the best sources of fiber are beans, peas, and lentils. Not to mention these little things are packed with protein, vitamins, and minerals as well. In fact, a study has shown that replacing meat with legumes in a few meals per week is linked to increased life span and a decreased risk of several chronic diseases. Do this by using it to make dips (e.g. hummus), put it in your salads, mash and add to ground beef dishes, or make your very own trail mix of legumes!
TAKE FIBER SUPPLEMENTS
They say too much of something is bad. But when it comes to fiber, you can’t have too much because most people aren’t really that sure if they’re getting enough. So if you do feel that what you’re doing is still not enough (let’s say you’ve done your part in in incorporating it in your diet), taking supplements is what you should consider.
But know this: not all fiber supplements are the same. There’s a wide array of fiber supplements you can choose from, but be wise in making your decision. Some may cause bloating and stomach discomfort while others may even interfere absorption of other medications.
So if you want a fiber supplement that’s 100% good for you, choose one that’s pure and organic. Just like our Zero for Him capsules - containing only a proprietary blend of Psyllium Husk, Chia, and Flax Seed. Taking these will most definitely give you the fiber you need to effectively maintain your weight and cleanse your body of toxins and other debris. Click here to check it out.