9 ideas to increase the amount of fiber in your meals

Here are 9 tips to increase the amount of fiber in your diet.

Eat more fruit

Eating more fruits focusing on fresh rather than fruit juices because they contain more fiber.
Eating grapes and fruit skin.

Eat more vegetables

Eating more vegetables consistently during all meals.

Think lentils and beans

Prepare beans and lentils, food bringing more fiber, to accompany the dishes, salads or even soups.
Thinking Chili con carne

Think hummus

Think hummus (mashed chickpeas) for appetizers.

Do not deprive yourself of rice and pasta

Do not deprive yourself of rice and pasta carbohydrates with high fiber content.
Also think about the bulgur.

Think of dried fruit and nuts

Add dried and nuts, high fiber content, in salads, cottage cheese or yogurt fruit.

Prefer wholemeal breads and cereals

Wholemeal bread, prepared with flour made from whole wheat breads and cereals (barley, rye, sound ...) that contain a high amount of fiber.

Rediscover some vegetables

Learn to cook vegetables rarely used but high in fiber such as turnips, artichokes, salsify, leeks, fennel and spinach.

Favor certain fruits

Think apples, currants, blackberries, raspberries, guavas, currants, prunes, apricots, coconut, hazelnuts, almonds, walnuts, raisins, peanuts, dates and figs.
                                               
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what is high fiber food to promote transit? :Constipation

what is a high fiber food- List of top 10 high fiber foods

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food- Types of dietary fiber

what is high fiber food- Effects of fiber on health

Consumption of foods containing fiber is a true asset to health.

Fight against constipation

Eat foods high in fiber, helps fight against constipation by facilitating bowel movement.

Decrease bloating

Fiber intake may also help in the fight against bloating and flatulence.

Appetite suppressant effects of fiber

The fiber in fruits, vegetables and cereals are excellent appetite suppressant and to be fed without eating large amounts of food.

Fiber consumption and limits the episodes cravings and helps to keep a flat stomach.

what is high fiber food-Why eat foods rich in fiber?

Eat foods high in fiber, helps fight against constipation.
A diet rich in fiber facilitates the movement and prevents bloating, limits episodes cravings and helps keep a flat stomach.

vegetables

red beans
white beans
lenses
beans
peas
chickpeas
tomatoes
cabbage
turnips
artichokes, salsify, leeks, fennel, celery, spinach, chicory, potatoes ... ;

fruits

Think apples, currants, blackberries, raspberries, strawberries, guava, currants, prunes, plums, apricots, coconut, hazelnuts, almonds, walnuts, raisins, peanuts, dates and figs
starches

bread, including whole wheat bread, the bran bread or cereal
rice
pasta
bulgur ...

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what is high fiber food to promote transit? :Constipation

what is a high fiber food- List of top 10 high fiber foods

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food- Types of dietary fiber

what is high fiber food- the importance of fiber

what is high fiber food- the importance of fiber

The fibers are little known, yet all have different and complementary strengths. Their common?

They are not digested or partially sheltered by the flora in our digestive tract and are low in calories. Consumption in adequate quantities is associated with the reduction of certain disorders related to food, such as slowing of transit.

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The role of fiber

All the fibers do not have the same effect on our body. While it is recommended to consume 25 to 30 g per day *, and if all are needed as part of a balanced diet, some will be more help than others depending on the desired effect.
There are 2 main types of fiber: soluble and insoluble fiber.

Insoluble fiber (found especially in wheat bran and rye) are indissoluble in water, as their name suggests. In contact with water, they swell up and increase the volume or weight of the food bowl and accelerate its movement in the digestive system. It thus helps to better digestion.
As the soluble fiber (found in fruits and vegetables, oat bran and legumes), they form a gel-like substance in water which not only increase the volume of intestinal contents, but also it give a soft consistency which facilitates intestinal transit.

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The benefits of fiber wheat bran

Fiber wheat bran, what is it?

Wheat bran, cereal envelope, consists essentially of fibers will have a positive effect on transit. They help to accelerate intestinal transit time, from a consumption of 10 g per day in single or divided doses. It also helps to increase stool volume.
It must therefore be sure to drink enough water (1.5 liters per day) to help circulate properly!

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What does the new range of All-Bran?

Partner of women in the management of their inner well-being in everyday life, the All-Bran ® contain fiber wheat bran that are recognized for their beneficial effects on intestinal transit.
All-Bran ® range contributes significantly to the amount of fiber wheat bran required to act on transit.
- 1 serving of 45g All-Bran Nuggets Nature covers 40% of the recommended daily amount to influence the transit time
- 1 serving of 45g All-Bran Chocolate Chips covers 35%
- 1 single serving of 40g All-Bran Fibre Plus covers 100%
 
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what is high fiber food to promote transit? :Constipation

what is a high fiber food- List of top 10 high fiber foods

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food- Types of dietary fiber

what is high fiber food- Types of dietary fiber

what is high fiber food- Types of dietary fiber

What is fiber?

The fibers are nutrients found particularly in certain plant foods. Being little or digested our gut, they can be there before being eliminated in the stool. They thus play a very important role in the proper functioning of the intestine.

Grains are composed of a seed, flour and bran. The fibers come from his cereal.
Incorporating whole grains in their products, rather than just flour, can increase the fiber content. The fibers run through the digestive system and has positive effects on digestion.

what is high fiber food- Types of dietary fiber

Where to find?

The main dietary sources of fiber are:
• Grain products (bread, cereal, rice, pasta, etc..) And especially whole grain (wheat, rice ... full) or sound (bread, breakfast cereals ... sound), since they contain yet their envelope rich in fiber
• Fruits and vegetables (in varying proportions: the rich are more mature, artichoke, salsify, currants, black currants, raspberries, etc..), Pulses and legumes (dried beans, peas, etc.. ). As for fruits, prefer whole rather than juice because they contain more whole fiber through the pulp, there are more fibers in the whole orange in the orange juice.

Thus, from breakfast to dinner, you can eat fiber at every meal, diversifying menus and flavors.

The ideal is to diversify the fiber intake. Depending on the sensitivity of your gut and you may find that raw fruits and vegetables will cause bloating or stomach pain. In this case, it is best to eat cooked, which facilitates the digestion of fiber they contain.

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What do we need fiber?

Nutritionists recommend eating 25 to 30 grams of fiber per day. Our current supply is not enough high fiber (18.9 grams per day for an average adult in France).

This is largely due to changing tastes and eating habits: in fact, our diet has changed ... In the past, we consumed more cereals and pulses and wholemeal bread ... And even though we now consume more fruits and vegetables, it is not enough to offset the deficit in fiber.

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what is high fiber food to promote transit? :Constipation

what is a high fiber food- List of top 10 high fiber foods

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food to promote transit? :Constipation

In cases of mild and transient constipation, adequate nutrition can quickly solve the problem. By choosing certain foods that promote transit and consuming plenty of water, you should quickly overcome constipation. Here are some foods that déconstipent idea, thanks to their fiber content.

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If you have problems with constipation, as one in two women and one in three men in France, bet on the fibers. It promotes the transit of the bolus and provide quick relief. By drinking plenty of water in parallel, they can create a large mass has come more easily, while increasing bacterial activity in the colon. Where to find them?

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Legumes rich in fiber

Also known as pulses, legumes are dried plants clove seeds. They include beans and dried beans (red beans, white, black, pinto, adzuki, Spain, lima, mung, soybean, cowpea), dried peas (whole peas, split peas, chickpeas) and lenses (green, red, brown). Integrate them into your diet during meals, bartering against starchy beans or lentils.

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Soft nuts help digestion

Soft dried fruit, in addition to providing magnesium and eliminating cholesterol, are high in fiber. Nibble a handful for breakfast, dessert or as a small snack at tea helps fight against constipation. Beware though for those watching their weight: they are rich in calories.

Prune, star natural laxatives

Among the dried fruit, prune is the more appropriate in case of constipation, thanks to its high fiber inseparable: they are not absorbed by the body and are responsible for making water more bulky stools, and promote their expulsion . To be consumed as is, cooked or juice fasting.

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Oat bran promotes transit

Oat bran is also rich in fiber. Consumed with plenty of water, it has a role of "intestinal sponge" and can make stools softer. You can use powder, taking care not to consume more than two or three tablespoons per day, or pancakes.

Fresh fruits, consume with skin and seeds

Plums, grapes, kiwi, red fruit (raspberry, red currant, blackberry) and other passion fruit may also be useful in cases of constipation. Eat good seeds and seeds, and do not peel them! A tip grandmother also involves drinking a fresh squeezed orange juice in the morning before breakfast.

Recipe herbal anti-constipation

Mix mallow flower (25g), dandelion root (50g) elderflower (50g), pale pink button (50g), artichoke leaf (50g) and anise seed (25g). Steep four tablespoons of your mixture into a liter of water, then strain and drink after meals.

Some tips to avoid constipation

- Do not wait until a bowel movement: go when the need arises
- Eat at fixed times: regular meals helps prevent constipation
- If your constipation persists, consult your doctor

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what is high fiber food- the importance of fiber

what is a high fiber food- List of top 10 high fiber foods

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food- Types of dietary fiber

what is a high fiber food- List of top 10 high fiber foods

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Small changes, big impact food with fiber list 

When it comes to fiber, small changes can really make a big impact on your fiber intake and your overall health. Fiber consumption has been linked to a reduced risk of heart disease, diabetes, obesity and certain types of cancer. what is a high fiber food

Objective fiber intake: what is a high fiber food

Men 19 to 50 38 g per day food with fiber list
Men 50 + 30 g per day food with fiber list
Women 19-50 25 g per day food with fiber list
Women 50 + 21 g per day food with fiber list

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Meat or poultry
Chicken Noodle Soup food with fiber list
Cereals Corn Flakes food with fiber list
Chili con carne
White pasta
Chocolate Chip Muffin - Tim Hortons what is a high fiber food
Apple juice
White rice
Regular chips
White bread

Ten easy ways to get more fiber in your diet.

1-Add fiber to your diet does not mean you should give up your favorite foods or change your lifestyle. Here are some easy ways to add fiber to your diet. what is a high fiber food

2-Choose a high-fiber cereal. You should opt for a cereal that contains at least 4 grams of fiber per serving.

3-Add a cereal rich in fiber to your favorite cereal. Choose a cereal that contains at least 10 grams of fiber per serving and sprinkle them on your usual cereal.

4-Eat more fruits. Limit your intake of juice and try to eat more fresh fruit. Do not forget to eat the skin of fruits like apples and pears. This is where you will find the most fiber.

5-Add a vegetable to your diet today. Vegetables are low in calories but high in fiber and nutrients. what is a high fiber food
6-Add beans and lentils to your meals, such as salads, your pasta sauce or soups.

7-Choose breads and whole grain pasta and whole wheat. Look for the words "100% whole grain" or "100% whole wheat."

8-Add 60 ml (¼ cup) wheat bran, oat bran or ground flaxseed to your pastries.

9-Use hummus or other dips legume instead of mustard and mayonnaise.

10-Add dried nuts or seeds to cereal, salads or fruit yogurt. best food with fiber

Replace half the flour bleached by the whole wheat flour in your favorite recipes.

Remember to add fiber to your diet gradually. Move suddenly from a low fiber diet to a high fiber diet can cause constipation and abdominal cramps.

Make sure to drink plenty of water when you increase your fiber intake. Aim for 1.5 liters and 2 liters (6 to 8 cups) per day.

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(for more information click the titles below)

what is high fiber food to promote transit? :Constipation

what is a high fiber food- The 10 most high fiber foods..

what is high fiber food- Types of dietary fiber

what is high fiber food- the importance of fiber

what is a high fiber food- The 10 most high fiber foods..

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Food, fiber essential allies in control of your weight? It is undeniable ... Because they play multiple roles in the body including the prolong satiety and thus limit your energy intake and delay your hunger pangs! what is a high fiber food food with fiber list best food with fiber

Dietary fiber is the fibrous residue of plant foods. They are not really considered as nutrients because they are practically not absorbed. The energy value is negligible. The nature of the fibers (cellulose, hemicellulose, pectin, lignin) varies depending on the type of food.
In addition to their function in the regulation of intestinal transit role, fiber decreases postprandial glycemic response capture cholesterol, resulting in the faeces, prevent cardiovascular disease, obesity and the occurrence of certain cancers.

So many good reasons to include these without hesitation fiber foods in your diet!

 what is a high fiber food:The top 10 high fiber foods food with fiber list

1-Gold wheat bran, undoubtedly the richest in fiber as product provides an average of 45 g per 100 g. For irritable bowel, it should be consumed sparingly. food with fiber list

2-Legumes: legumes (8-15% fiber) gathering white and red beans, lentils or blondes, peas and beans. Know that going pulses for purees or soups eliminates a significant amount of fiber.

3-Whole grains: rice or whole wheat (average 7% fiber). Due to the consumption of envelopes, you must select a product of culture and healthy control (organic farming).

4-Cereal products, derived from whole grains: cereal flakes (as a single grain or mixtures) oats (10%), barley, millet, wheat flour integral: 8.5% and wholemeal bread : 7%. There is also the whole wheat pasta (spaghetti, macaroni or pasta soup): 5.5 to 7%, and 4.5 to 6.5% for the full meal. More grains are refined, less fiber content is important. food with fiber list

5-Dried fruits: prunes, figs, apricots (13, 7%), raisins, dates etc.. are a good source of fiber. You can rehydrate them by soaking in warm water for about 2 hours, with no added sugar.

6-Oilseeds: coconut, almonds (dry) to contain up to 14.5%, hazelnuts: 13.2%, black olives: 12.5%, the lawyer: 6% ... food with fiber list

7-Fresh vegetables contain 2-4% fiber on average. Special mention to root vegetables (carrots: 3.7%), but the green beans: 4.3%, asparagus, chard, celery branches, cabbage (red, green, Brussels), spinach, leeks ... Make retain as much as possible and promote their short cooking is touching little fibers (steam, microwave). food with fiber list

8-Root crops: potatoes: 2.5%, sweet potato: 3%, Jerusalem artichokes: 3%

9-Fresh fruits: especially passion fruit: 10.5%, berries (currants, blueberries, raspberry, blackcurrant): 3.5 to 7.5%. Follow kiwis, citrus, apricots, plums, grapes, rhubarb. Keep their skin and seeds whenever possible guarantees maximum fiber content, which varies according to the degree of maturation and their origin.

10-Cocoa powder with no added sugar that chocolate lovers can rest assured that contains 12%. This value is divided by two black chewable chocolate. Note that the quantities consumed are reasonably cocoa Schedule a source of fiber. what is a high fiber food

The recommended fiber intake what is a high fiber food

The recommended fiber intake of at least 30 grams per day is easily achieved with a variety of foods including vegetables, cooked green vegetables and fruits, supplemented by cereals and legumes. Finally, note that the maximum efficiency of the fibers is obtained when the water supply is sufficient. what is a high fiber  food best food with fiber

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(for more information click the titles below)

what is high fiber food to promote transit? :Constipation

what is a high fiber food- List of top 10 high fiber foods

what is high fiber food- Types of dietary fiber

what is high fiber food- the importance of fiber