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5 ways to eat more fiber

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avatar Margarita_k

Margarita_k

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Edited on 14/10/2016 at 09:57

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avatar Margarita_k

Margarita_k

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Last activity on 07/10/2020 at 11:39

Joined in 2016


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Eating enough fiber is important for helping to prevent chronic diseases like diabetes, heart disease and certain types of cancer.

Research also suggests that consuming fiber-rich foods might boost weight loss by helping you to feel fuller after you eat. But most of us eat only about half as much fiber as we should. Nutrition guidelines recommend 25 to 38 grams per day; the average American consumes only about 14 grams. It’s not hard to boost your fiber intake. Do it easily with these 5 simple tips.

1. Eat your fruits

Eat, rather than drink, your fruits and vegetables. When either are processed to make juice, most of the beneficial fiber is left behind.

2. Read nutrition labels

Read nutrition labels and choose foods with the highest dietary-fiber numbers.

3. Eat your vegetables

Eat your vegetables, and then some. Forget “five-a-day”; many nutrition experts suggest aiming much higher. Aim for making vegetables—preferably fiber-rich types like greens and broccoli— a part of every meal and snack.

4. Don’t peel edible skins from fruits and vegetables

Don’t peel edible skins from fruits and vegetables, when possible. To avoid pesticide residues, wash skins thoroughly before eating, and opt for organic varieties when you can.

5. Eat beans, lentils and split peas

Become a frequent eater of beans, lentils and split peas. They’re filling, fiber-rich and cheap—and, if canned, convenient (just rinse them in a colander before using, to wash away excess sodium).

________________________

If you wish to inscrease your intake of fiber you can easily do it with the help of simple recipes such as this recipe of a delicious Mediterranean Tuna Salad.

And what is your favourite dish rich in fibre?

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avatar exit

Unregistered member

13/10/2016 at 19:55

I wish to lose weight because of health problems. I need some advice on healthy living and exercise because I'm not very mobile.


5 ways to eat more fiber https://www.carenity.co.uk/forum/other-discussions/good-to-know/5-ways-to-eat-more-fiber-1352 2016-10-13 19:55:05

avatar Margarita_k

Margarita_k

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14/10/2016 at 09:57

Good advisor

avatar Margarita_k

Margarita_k

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Last activity on 07/10/2020 at 11:39

Joined in 2016


1,195 comments posted | 118 in the Good to know group

2 of their responses were helpful to members


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Hello @Catwoman123 ,

There is a discussion on weight watch with type 2 diabetes patients right here: https://member.carenity.co.ukhttps://www.carenity.co.uk/forum/diabetes-type-2/living-with-type-2-diabetes/watching-your-weight-1095.

Don't hesitate to ask for advice and share your own tips with other members.

Best regards,

Margarita

 

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5 ways to eat more fiber https://www.carenity.co.uk/forum/other-discussions/good-to-know/5-ways-to-eat-more-fiber-1352 2016-10-14 09:57:12
avatar exit

Unregistered member

27/02/2018 at 22:43

@Catwoman123‍ 

Hi. If you are looking for weight loss tips, a very simple one is to have 2 tablespoons of organic Apple cider vinegar in warm water twice a day, morning and evening helps with weight loss. If your mobility is not very good, avoid sitting for too long. Get up every hour and move about. You can also do chair exercises. There are several U Tube videos on exercises for the seniors Every movement helps. If you can get to the local swimming baths, water based exercises are very good as you are weightless in the water and can move better.

Eating healthy is very important. Include plenty of fresh organic fruits and vegetables, Fiber, Proteins such as Pulses, Lentils, Beans not too much red meat, nuts and carbs. Protein and carbs need to be balanced. If you can do without sugar, would be good. You can used plant based Stavia or Truvia available easily from Azda Tesco and most super markets.

Sleep is very important too. Aim for 7-8 hours a night.

Social life also helps. Meet more friends attend friend's gatherings. If you are able to volunteer, is also an excellent idea. Socializing and helping others, like calling on your neighbors to see if they are alright, visiting lone friends and neighbors etc releases feel good hormones and increases your longevity. 

Sorry I don't know what age group you are and what are your abilities, but I do hope some of it, if not all, helps. Stay happy stay positive.

Good Luck.

Nineteen_gale


5 ways to eat more fiber https://www.carenity.co.uk/forum/other-discussions/good-to-know/5-ways-to-eat-more-fiber-1352 2018-02-27 22:43:47

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