Toss a high-fiber component into your meal

Toss a high-fiber component into your meal

Next time you have a piece of pizza, make sure to munch on a handful of snap peas on the side, or add some multigrain crackers if you’re eating soup for lunch. Eating a high-fiber snack before your meal can also mean eating fewer calories altogether, because you’ll feel more full.

Don’t forget beans, peas, and lentils
We often remember to eat our fruits and veggies, but legumes are a wonderful and delicious source of fiber. Try a recipe that puts legumes in the spotlight, like a three-bean vegetarian chili or a lentil salad.

Make sure fiber starts at breakfast
Most traditional breakfast foods, like eggs and bacon, lack fiber. Integrate fiber into the first meal of your day by eating oatmeal or a whole-grain cereal. You can also simply add a piece of fruit to your regular fare. Eating yogurt for breakfast? Add sliced fruit and nuts.

Explore the world of whole grains
Next time you’re at the grocery store, pick up some amaranth, bulgur, pearl barley, or wheat berries and start exploring. Other good high-fiber choices are quinoa (a seed) or whole-wheat couscous (a pasta).

Skip the fiber supplements
Fiber supplements can give you a small boost, but the benefits of getting your fiber from whole foods are much greater. What’s more, people taking fiber supplements might not be pairing them with high-nutrient foods. This causes rather than solves health issues.

Too much of a good thing
Just like most things, fiber isn’t great in extremely high quantities. Focusing too much on one aspect of your nutrient intake is neither sustainable nor healthy, either. Try tracking your fiber intake for a few weeks to see if you’re getting enough, then tinker with your intake to see if eating a little more improves how you feel.

Fiber is fabulous without the fad
At this point, there’s enough science out there to strongly suggest something you’ve likely heard before: Eating a robust variety of minimally processed fruits and veggies along with other plant-based foods is a great way to stay healthy and control your weight — and the fiber in these foods is likely a central reason why they’re so great for our bodies. So go forth and repopulate more varieties of bacteria in your gut!

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