As the seventh nutrient, dietary fiber has become increasingly known to the public. Recently, the U.S. "Reader's Digest" website reminded readers that they should consume 25-30 grams of dietary fiber daily and recommended some simple and practical ways to supplement it.
1. Eat whole grain foods for breakfast
Whole-grain, sugar-free cereals or whole-grain breads contain more dietary fiber and are ideal choices for breakfast. However, many so-called whole-grain foods are on the market today, and their quality varies. Therefore, when choosing, consumers need to not only carefully check the content of whole wheat flour, wheat bran, and dietary fiber in the ingredient list, but also look at the color (slightly darker is better) and feel the texture (not too soft).
2. One apple a day
"An apple a day keeps the doctor away." This well-known proverb is not only a summary of past experience but also has a scientific basis. The soluble dietary fiber in apples—pectin—can help the body feel full, slow down digestion, and help control blood sugar and blood lipids.
3. Make homemade yogurt salad weekly
Mixing yogurt, whole-grain cereal, a teaspoon of ground flaxseed, and 5 large strawberries and eating them is not only delicious but also provides a large amount of dietary fiber.
4. Prepare high-fiber snacks
When hungry, fiber-rich foods like peanuts, raisins, chocolate, and walnuts can be healthy snacks that you can eat often.
5. Eat beans every day
Beans are rich in dietary fiber. For example, 120 grams of black beans contain 15 grams of dietary fiber and can be used to make soy milk or mixed with vegetables after cooking. In addition, kidney beans and chickpeas are also good choices. About 30 grams of kidney beans and chickpeas contain 5 grams of dietary fiber. They can be used to make soups, congee, or mixed into salads after cooking.
6. Vegetables are essential
Regularly eating vegetables like tomatoes and sweet potatoes can not only supplement dietary fiber but also help control calories. Carrots paired with broccoli can also supplement dietary fiber. They can be served as a dish or as food to fill the stomach on an empty stomach, while also providing a large amount of vitamins and minerals.