25+ Ways to Increase Dietary Fiber

How to plant more "good carbs" into your diet by adding healthy fiber.

from Stealth Health

26. Use beans or lentils as the main protein source for dinner once or twice a week. A classic dish such as pasta e fagioli works well.

27. Make your fiber sources suit the seasons. A cold lentil salad, or corn and black bean salad in summer, then vegetarian chili in winter.

28. Snack on dried fruit every day. Tasty, chewy, satisfying, easy to eat on the go—and loaded with fiber. Try dried apricots, dates, figs, peaches, pears, and bananas.

29. Drink your fiber. Make your own smoothies by blending whole fruits (cut out the big seeds). If everything in the fruit goes into your glass, you’ll get the fiber from the edible peel, often missing from fruit juice.

Don’t Forget To…

Drink plenty of water. You need water to help the fiber pass through your digestive system without getting, ahem, stuck. So as you’re increasing the fiber in your diet, also increase the amount of water or other unsweetened beverages you’re getting.

Also, don’t up your fiber load all at once. That’s just going to overwhelm your system, leading to gas, bloating, and constipation. Instead, start slowly. Try one tip a week for the first couple of weeks, then two, then three. By week four or five, you should be up to the full 25-30 grams—or more.

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