Due to our hectic lifestyle, we tend to rely more on canned foods and ready-to-eat foods. This puts stress on our digestive system. And over a period of time, one experiences digestive system related problems. Digestive related problems can lead to weight gain, which in connection will increase the chances of serious health problems like diabetes and cardiovascular diseases. Hence, a change in diet will help you make the body healthy again, which will allow the body to function to its optimum capacity. Today, people are realizing the importance of dietary fiber, and so are trying to make changes in their diet. A diet rich with fresh fruits, vegetables, legumes, and other fiber rich foods can help you regain your digestive system health. So, select fiber rich foods and include them in your diet. Eating a fiber rich diet has many benefit. Some of these benefits are improved gastrointestinal health, reduction of hypertension and other coronary heart disease risks, weight loss, better insulin response, and reduction in the risk of cancer.
Sources of Dietary Fiber
All fruits contain good amount of fiber. But, there are some fruits which stand out as rich dietary fiber sources. Avocado, guava, raspberries, orange, grapefruit, papaya, apple, mango, blackberries, kiwi cantaloupe, pear, apricot, bananas, and strawberries are rich in dietary fiber. They say one should eat 5 serving of fruits everyday. This might not be possible for everybody. But, three serving of foods are quite possible. You can start your day by eating some fruits and then eat your normal breakfast. Also, before lunch if you get hungry eat a bowl of fruit. Again for evening snack eat a bowl of fruits. Avoid eating fruits during nighttime or after meals. Fruits or salads are meant to be had before meals, as they contain enzymes. Enzymes are vital to our bodies, and help to absorb nutrients from the main course. Eating a lot of fruits everyday, and eating seasonal fruits, will provide you enough fiber.
Vegetables especially the green ones are a very good source of fiber, and many important minerals and vitamins. Vegetables when eaten raw in form of salad provide more nutrients and fiber. You can also cook them, but they lose their nutritional value when cooked. So, try to eat more salads and include more greens in it. Spinach, broccoli, peas, collard, kale, artichoke, carrots, tomatoes, potato with skin, cauliflower, and French beans are rich in dietary fiber content. Therefore, when you want to increase the amount of fiber in your diet eat more of these veggies. You can make delicious salads using many of the veggies. Eat a green salad before your lunch and dinner. This will make you feel fuller and provide the body more nutrients.
Fibrous Legumes and Beans
Legumes and beans are another excellent dietary fiber foods. They can be eaten as snack, can be added to salad or you can make a main course like a casserole out of them. Some good legumes and beans are kidney beans, lima beans, brussels sprouts, lentils, split peas, black beans, pinto beans, navy beans, and garbanzo beans. Sprouting seeds is very easy. All you have to do is wash them properly, then soak them in water for few hours and then tie them in a cheesecloth overnight. In the morning there will be sprouts formed, which you can cook to make a dish or a salad. This is a simple DIY method, but you can also buy a sprout kit which allows you to make different sprouts at the same time even more conveniently.
Other Fiber Rich Foods
Other good sources of fiber are cereals, berries, grains, etc. Raspberries, blueberries, and strawberries are good source of fiber. You can add them to yogurt or to cereal to make it delicious. Dry fruits like apricots, figs and dates are also great tasty foods that you can add to your cereal, if you don't have time to cut fruits. Spaghetti (whole wheat), bran flakes, barley, oatmeal, brown rice, and whole-wheat or multi-grain bread are also very good sources of fiber. You can also eats nuts like almonds and pistachio sometimes. Carrots are another excellent source of fiber and rich in many essential vitamins. You can drink carrot juice or add it to salad.
Today, many people suffer from constipation and many digestive system related problem. This is due to our lifestyle and habits. So, to get rid of any bowel related problems include the above sources of dietary fiber in your constipation diet. Also, eat smaller but more frequent portions of meals. While eating relax yourself and chew your food thoroughly. This will help in better absorption of foods, and prevent any bloating problems.