1)
Slowly and gradually increase the amount of
fiber you eat to meet the daily requirement of approximately 20-35g.
2)
Choose whole grains (eg: whole wheat, oats, rye,
barley, quinoa, amaranth, spelt, buckwheat, sorghum, wild rice, brown rice, farro,
or kamut)
3)
Select 100% “whole” grains mentioned above. Make
sure to take a look at the ingredients list and that the whole grain is the
first or second ingredient.
4)
Eat brown rice or wild rice instead of white
rice or potatoes.
5)
Replace some, if not all, white or all-purpose
flour in recipes with whole wheat flour.
6)
If you prefer to eat white flour, add on
fruit(s) or vegetable(s) to increase the fiber content of that particular food. (see below picture)
7)
Have a fruit or vegetable as a snack.
8)
Choose fresh fruit and vegetables instead of
juices.
9)
Eat fruits or vegetables with peels or skins on.
10)
Read and compare Nutrition Facts label to find
higher- fiber foods (at least 3 grams per serving or more)
11)
Drink plenty of fluids, at least 8 cups per day,
depending on your activity level and medical issues.
In the above photo, my friends and I added arugula to a margharita pizza to increase our dietary fiber! Whenever possible, customize and ADD ON more fruits or vegetables!
The blog content and information provided by Food Explorer RD is provided for informational purposes only. It is not intended nor recommended as a substitute for medical advice, diagnosis, or treatment. Seek the advice of your own physician or other qualified health care professional regarding any medical questions or conditions.
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| Photo courtesy of Food explorer RD |
The blog content and information provided by Food Explorer RD is provided for informational purposes only. It is not intended nor recommended as a substitute for medical advice, diagnosis, or treatment. Seek the advice of your own physician or other qualified health care professional regarding any medical questions or conditions.
