Four High-Fiber Foods you must put into your diet

Fiber is very important to our digestive system.  The Institute of Medicine recommends that women get 25 grams of fiber a day- minimum- and men should shoot for at least 38 grams.  Foods that should make up a majority of a healthy diet –fruits, vegetables, whole grains, legumes, nuts and seeds-all help you get your fiber fill.  But these four foods could help build your fiber intake. Why not make them at your home today?

     The first food is a homemade green smoothie.  It contains fiber-rich fruit and vegetable pulp, upwards of 13 grams.  Unlike juices, smoothies keep the fiber of the fruits and veggies in your glass. So take out that blender and get started making that nutritious smoothie.

     The second food is chia seeds.  Eating a couple of tablespoons of this food gives you 10 grams of fiber.  Chia seeds also add a bit more protein and omega-3.  They are great to make as a pudding, which I’ve made recently, or to put on top of smoothie bowls.

     The third high-fiber food is whole wheat pasta.  Compared to regular white pasta, this type of pasta has tripled the amount of fiber.  You could increase the fiber in your pasta by adding veggies or beans to your dish.

     The fourth high fiber food to add to your diet is quinoa.  You could swap it in place of rice in your weeknight dish.  Eating a half of cup of brown rice only gives you one gram of fiber.  But quinoa has three grams of it and can be used in a lot of healthy, delicious recipes.

     Fiber-rich foods are very important for your health, particularly digestive system.  So be sure to get your daily intake of fiber into your diet.  For more information on other high-fiber foods, visit www.eatingwell.com.  

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