• April 16, 2024

According to the European Food Information Council (EUFIC), fiber is a vital element for our organism because it promotes a good digestive health and it protects us from various diseases, but how can you add more fiber to diet .

The specialists of the EUFIC They detail that fiber is found in fruits, vegetables, legumes and whole grains of cereal, so by ingesting them we activate digestion, control blood glucose levels.

You may also be interested: Top 10 food with fiber

Inclúyela without realizing it!

To include more fiber in you diet and better you digestion , the doctor Barbara Bolen, author of "The everything guide to the low fodmap diet" , presents the following tips.

1. Read labels . Compare the amount of fiber in each of the foods you buy and choose the highest.

2. Keep a balance in your vegetables . It's real that green ones have a lot of fiber, but try to have other green, red and white tones on your plate. If there is more variety, the mixture of soluble and insoluble fiber will be better.

3. Modify your salad . After a while you can get bored choosing the same ingredients for your salad, so do not limit yourself and make more natural combinations such as lettuce, green leaves, tomatoes, carrots, etc.

4. Enjoy a fruit every day . Take advantage of the variety of fruits that exist in the market. You can eat them at breakfast, in smoothies, water or as a dessert.

5. Grind whole grains . To enrich your dishes and fill them with fiber you just have to sprinkle a little linseed, amaranth or chia.

Remember that with fiber you increase your level of satiety , so you have greater power of control over cravings and thus achieve a healthy weight.

To enjoy the benefits of fiber, you must vary the sources and not focus on one, as you will obtain different nutrients that will help you to have good health and digestion . And you, how much fiber do you consume per day?