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Fiber plays an important role in the digestive system, helping laxatives, limiting constipation,... Therefore, each person should actively choose dietary fiber supplements to add to their diet.
1. Add avocado to your diet With the question of what to eat with more fiber, avocado is an important choice for you. On average, 1 avocado has about 7g of fiber. You can eat avocados directly or add them to vegetable salads or sandwiches. You can also use fresh butter spread directly on whole grain bread (instead of artificial butter) and then toast and serve immediately.
2. Use Hummus Hummus is a traditional sauce, used daily in Middle Eastern and Arab meals. The main ingredients of this sauce are chickpeas mixed with sesame butter, olive oil, garlic and salted lemon juice.
You can replace Ranch sauce (made from a mixture of buttermilk, garlic, salt, onion, mustard, parsley, dill, spring onion, pepper, paprika, mayonnaise) with Hummus in the dishes. salad. With each tablespoon of sauce, you will add 2g of fiber to the body. You can also use hummus instead of mayonnaise on sandwiches for even more fiber.
Thực phẩm bổ sung chất xơ tốt nhất chính là các loại rau củ
3. Start your day with high-fiber foods High-fiber foods (raw foods) are a great choice for your breakfast. You can place slices of fresh pear or apple, sprinkle raisins or almonds on top of a bowl of breakfast cereal. Or you can also mix oatmeal with yogurt, chia seeds, wheat germ, ... and then have breakfast. An omelette with fiber-rich vegetables like broccoli or squash is also ideal.
4. Vegetarian The best dietary fiber supplement is vegetables. However, are you ready for a completely meat-free diet? Then try to start by fasting 1 day a week. You try to eat more beans, whole grains, nuts, vegetables and fruits. Just not eating meat for 1 day also gives you the opportunity to load up on other foods, helping to increase the amount of fiber added each week.
5. Actively eat legumes (beans) Legumes are a good source of fiber. You can steam beans, grind them finely and spread them on sandwiches, or mix beans with vegetables, make salads, make pea soups, etc. legumes) to add more fiber to the body.
6. Eat whole wheat tortillas Another favorite fiber supplement is whole wheat tortillas instead of flour. Tortilla is a thin, flat, round cake made from flour or cornstarch. Tortilla is a type of cake that can be served with soup or sandwiched with meat, vegetables, eggs,... inside. Whole wheat tortillas provide 3 times more fiber than a regular flour tortilla. In addition, tortillas are also a smart choice to add fiber to the body.
7. Always think of fiber first In one study, women who had a habit of eating salad before a meal (instead of eating salad last) had a higher than average rate of eating vegetables. Therefore, you can prioritize eating foods rich in fiber before eating other foods that will help you add more fiber to your body.
Bánh Tortilla từ bột mì nguyên cám là thực phẩm bổ sung chất xơ
8. Prioritize fiber-rich fruits You need to provide your body with about 25 - 30g of fiber per day. 1 cup of raspberries can provide about 7-10g of fiber. Therefore, you should choose fruits based on their fiber content. Some high-fiber fruits include: Peeled pears and apples, strawberries, figs, blueberries, oranges, dried peaches,...
9. Choose raw snacks If you want to eat them Chips and crackers are full of carbohydrates, choose another snack with more fiber. For example, popcorn, almonds, raisins, carrot cake, nuts, etc. These are great fiber supplements that are both crispy and delicious.
10. Cook thicker soups You can also improve your soups if you want to add more fiber to your diet. Specifically, add legumes to soups, switch from regular pasta to whole grain pastas, increase the amount of vegetables in soups or use quinoa, barley instead of rice,...
11. Make Bread From Other Flour Each cup of white flour has only about 3g of fiber. If using buckwheat flour to make bread, the amount of fiber can be up to 12g / cup. Some other options that are good for you are: Almond flour has 8g/cup of fiber, brown rice flour has 7g/cup of fiber.
12. Pay attention to product labels Smart shopping helps you get more fiber into your body. You should compare the nutrition information on the labels of similar products to see which has a higher fiber content. Just adding 1g of fiber in each product can dramatically improve the amount of fiber you consume each day.
Above are some ways to help you increase the use of fiber supplements in your diet. Follow these tips to improve your health and fitness.
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