Fiber is a nutrient that is easily deficient in modern people who eat refined grains like white rice or white wheat bread. It’s an essential nutrient as you age, and fiber-rich foods aid digestion and help prevent conditions like diabetes and heart disease.
Various studies have shown that fiber, which is helpful in preventing constipation, also reduces the risk of certain types of cancer. And if you want to lose weight, you need foods rich in fiber. Let’s find out how to properly increase the intake of fiber that is good for the body, like this.
Fiber intake “slowly”
A sudden increase in fiber intake can cause side effects such as bloating and abdominal pain. Instead, it’s best to gradually increase your intake so your body can adapt to fiber-rich foods.
Eat fiber foods in the morning
Eating fiber for breakfast prepares the body for the right start to the day. Whole grains, fruits, and whole grain breads are good sources of fiber. If you like Korean food, choose brown rice instead of white. If you stick to a fiber-rich breakfast for a long time, you will feel lighter and more energized.
Carbohydrates from whole grains
Grains such as rice, barley, beans, and millet that have their outer shells peeled are called “whole grains” and rice is called “brown rice.” While these whole grains are high in fiber and nutrients, they are low in calories, making them an effective healthy diet food.
Snacks are also rich in fiber.
Even when you’re snacking, it’s good to choose fiber-rich snacks. Snack on fresh fruit, oatmeal cookies, whole grain crackers, and muffins made with cereals and fruits. Even if you eat a small amount of snacks, it’s best to avoid snacks and fast foods that only use refined flour.
Choose from a wide variety of food items
It is helpful to eat a mixture of different types of foods that are rich in fiber. Fruits and vegetables, grains, nuts, legumes, etc. are typical fiber-rich foods. Eat a variety of fruits, grains, and nuts evenly.