Introduction: As the seventh nutrient, dietary fiber is becoming increasingly known to the public. Recently, the US website "Reader's Digest" reminded readers that they should consume 25-30 grams of dietary fiber daily and recommended some simple and easy ways to supplement it.
Eat whole wheat foods for breakfast. Whole-wheat, sugar-free cereals or whole-wheat bread contain more dietary fiber and are ideal choices for breakfast. However, many so-called whole-wheat foods are on the market today, but their quality varies. Therefore, when choosing, consumers need to carefully check the ingredient list for the content of whole wheat flour, wheat bran, and dietary fiber, as well as look at the color (slightly darker is better) and feel the texture (not too soft).
An apple a day. "An apple a day keeps the doctor away." This familiar 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.
Make your own yogurt salad weekly. Mixing yogurt, whole-wheat cereal, a teaspoon of ground flaxseed, and 5 large strawberries and eating it is not only delicious but also provides a large amount of dietary fiber.
Keep high-fiber snacks on hand. When you're hungry, fiber-rich peanuts, raisins, chocolate, and walnuts are healthy snacks that you can eat often.
Eat beans every day. Beans are rich in dietary fiber. For example, 120 grams of black beans contain 15 grams of dietary fiber. They can be used to make soy milk, or cooked and mixed with vegetables in a cold salad. 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 for stewing, porridge, or mixed in salads after being cooked.
Vegetables are essential. Regularly eating vegetables like tomatoes and sweet potatoes not only supplements dietary fiber but also helps control calories. Carrots 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.