Before we discuss how to get more fiber in your diet, let's first better explain what fiber is and why it's so great for you. Nearly all forms of fiber are derived from plantsmore specifically, fruits and vegetables. It's a carbohydrate found in the walls of the plant's cells and is not digestible by the body. If you are wondering how something unable to be digested is good for you, let us explain. Though you may not receive nutrients directly from the fiber itself, it does help you properly absorb them from other foods. Both insoluble and soluble fiber plays a prominent role in how your digestive system functions. Insoluble fiber is not dissolved by water and instead uses the water it comes in contact with to bulk up your stools. This added bulk makes it easier to pass nutrients through the digestive system and maintain regularity. Insoluble fiber is often found in whole wheat flour, nuts and beans.
Soluble fiber, however, can be dissolved by water and absorbs the water it comes in contact with. As soluble fiber absorbs water, it creates a gel-like substance that slows down the digestive process allowing your body to soak up more nutrients as foods pass by. Additionally, prebiotic soluble fiber, known as fructan and inulin, is used by the colon as a food source for good bacteria. This allows your body to produce and maintain a healthy gut biome. Soluble fiber is commonly found in plant-based foods like grains, beans and seeds.
To increase the amount of fiber you eat, be sure to add the following foods to your grocery list.
Overnight oatmeal is an excellent breakfast recipe to prepare ahead of time. If cooking skills don't run in your family, or you don't have the time to make a full plate of breakfast in the morning, then this Overnight Steel Cut Oat Recipe is an excellent way to make sure your day begins on a healthy note. A versatile and customizable breakfast dish, all of these oats' ingredients can be mixed the night beforehand. Enjoy them in the morning cold and straight from the fridge, or heat them before you head out the door. If you require some extra fiber and protein, this breakfast is a must!
If sneaking fiber into your breakfast recipes isn't working for you, try working it into your mid-day snacks instead. Bob's Bran Muffins are an easy-to-make recipe that uses Wheat Bran and Whole Wheat Flourtwo whole foods packed with fiber! Low calorie and low in fat, make these muffins to enjoy in-between meals for a lift in nutrients throughout the day.
When your schedule fills up, it's hard to find the time to fit in healthy meals and meet all nutritional requirements. That's why we love pre-planning our dinner! By planning out and purchasing the ingredients for a meal like this Roasted Rainbow Vegetable Grain Bowl in advance, you can make sure that all your nutritional needs are met. A gorgeous multi-colored recipe, this grain bow features a bed of savory buckwheat, topped with Brussels sprouts, sweet potatoes, red onion, beets, rainbow chard and fresh avocado. This dinner recipe not only provides loads of fiber, but it's full of other essential nutrients as well!
If you're worried that your diet could use a boost in fiber, don't panic. Eating more fiber-rich food isn't as hard as it sounds. Using the tips and tricks listed in this article and following the recipes above will make hitting your daily recommended amount of fiber easy! Here at Bob's Red Mill, we care about you and your health and want to make sure that you achieve all of your wellness goals. We'd love to hear more about your favorite fiber-rich foods and recipes in the comments below. From the Bob's Red Mill family to yours, have a healthy and fiber-filled day!
