10 Simple Ways to Get More Fiber And Eat Your Way To A Regular Stool
Fiber is found in fruits (especially dried fruit), vegetables (especially dark leafy greens like spinach and Brussels sprouts), legumes (beans and peas) including split peas and lentils, whole grains such as brown rice or barley, nuts and seeds.
A few easy ways to add fiber to your daily life include:
- Drink a smoothie for breakfast. A great way to get the recommended daily amount of fiber is to start your day with a fruit and vegetable smoothie. Experts recommend 4-5 servings of fruits and vegetables for optimum health, but many people fall short on this goal.
- Make cereal with soy or almond milk. Instead of buying sugary cereals loaded with artificial flavors and high fructose corn syrup, make your own by adding some flax seed meal or chia seed meal to a bowl of organic plain soy or almond milk yogurt. You can also add berries and chopped-up almonds for extra flavor and nutrients!
- Snack on dried fruit instead of chips or crackers. Dried plums (prunes) are a great source of fiber (and potassium). Oranges are also another good source of fiber!
- Switch up your side dish. Instead of potatoes or rice, try an alternative like celery root (celeriac) puree which is high in fiber and has half the carbs as potatoes! Another yummy vegetable side dish with a ton of fiber is brussels sprouts.
If you're craving corn on the cob, choose organic corn over conventional whenever possible because non-organic conventional corn is one of the most pesticide-contaminated foods out there! - Make sandwiches with whole-grain bread or wraps instead of white bread buns or pita pockets, both of which have less than 1 gram each of fiber per slice.
- Eat whole-grain crackers with hummus instead of pita chips or pretzels, both of which have less than 1 gram of fiber per serving.
- Switch from white rice to brown rice or quinoa, which all have over 5 grams of fiber per cup! Quinoa also contains a good amount of protein and is gluten-free making it an excellent alternative for those with sensitivities to wheat and gluten who may not get enough protein in their diet without eating animal foods such as meat or dairy products.
- Cook your grains the old-fashioned way: by soaking them for 8 hours before cooking, then rinsing and draining them thoroughly before putting them on to boil (as opposed to cooking them in the microwave). The soaking activates enzymes which make the vitamins and minerals more bioavailable, making them easier for your body to absorb.
- Pre-packaged foods like chips or snacks are very high in salt, sugar, artificial additives, and preservatives that are bad for health. Make your own trail mix using raw nuts (pecans, walnuts), seeds (pumpkin, chia), and dried fruit (cranberries, blueberries), then add a little dark chocolate on top if you need some extra calories.
- Add vegetables to meat dishes instead of simply eating them on their own or with a carb source such as rice or potatoes. Mushrooms are great because they have so much umami flavor and they soak up any sauce you put on them! Add some blended pureed vegetables like spinach, carrots, and sweet potatoes while cooking your meat dish to make sure you get a good dose of vegetables every day.
If you're craving corn on the cob, choose organic corn over conventional whenever possible because non-organic conventional corn is one of the most pesticide-contaminated foods out there!
Pre-packaged foods like chips or snacks are very high in salt, sugar, artificial additives, and preservatives that are bad for health. Make your own trail mix using raw nuts (pecans, walnuts), seeds (pumpkin, chia), and dried fruit (cranberries, blueberries), then add a little dark chocolate on top if you need some extra calories.In conclusion, it is important to eat a variety of fiber-rich foods in order to maintain regular bowel movements. The recommended daily amount of fiber is about 20-35 grams. Some great sources to include in your regular diet are whole grains, nuts, vegetables, and fruits. These ten simple tips will help boost your fiber intake so you know that your bowel movements are not only healthy but also consistent!
So now you won't have to worry about straining during a bowel movement or feeling out of breath after one because eating all the right fiber-rich foods will give you the energy to work out and be active throughout the day as well as keep your stomach happy by eating delicious food! Happy pooping!
Leave a Reply