You have probably heard it a million times when somebody says that you need to eat fiber or add fiber to your diet. There is a reason why it is important.
Dietary fiber helps prevent constipation and helps clean your digestive tract. There are also benefits to taking fiber such as lowering the risk of diabetes, heart disease, and more.
If you want to incorporate fiber into your diet, a high-fiber diet plan is recommended. Check out the article below to learn more about essential meals in a high fiber diet plan.
What is Fiber and Why Is It Important?
Fiber is usually associated with eating fruits and vegetables.
It is taken to lower the risk of heart conditions, improve the health of your skin, prevent certain cancers like colon cancer, and improve your bowel movement.
It is mostly the indigestible component of the food that passes through the digestive tract, which makes it easier for bowel movement, thus cleaning the entire system from harmful substances and carcinogens.
How Much Fiber Do You Need to Stay Healthy
Every person will have a different set of requirements when it comes to fiber. Specific age groups and genders require more fiber.
Children usually need to have a minimum of 38 grams of fiber every day. Male adults will have 40 while those over the age of 50 will need only around 30 grams.
Adult women will only need 25 grams, and older women will require about 20 grams of fiber every day.
Discover These Great Sources of Fiber
Fiber is usually found in many plants that we eat.
With so many plants to choose from, there will always be a lot of choices when it comes to a fiber-rich diet.
Here are some of the best sources of fiber to add to your diet.
Lentils
Lentils are the powerhouses when it comes to fiber and many other nutrients. It is rich in protein as well as many other vitamins and minerals.
While it does have little fat, it makes up for the other nutrients that it has.
You can cook them any way you want and add them to soups and salads. You can even make a vegan wrap using lentils and spices.
Chia Seeds
Chia seeds are one of the most popular sources of fiber.
A spoonful of chia seeds is enough to provide you with good-quality fiber, protein, and omega-3 fatty acids. You can put them on your oatmeal or salad.
A lot of people like them on their smoothie or yogurt but make sure that it has fully absorbed the moisture to enhance both texture and flavor.
Whole Wheat Pasta
Carbohydrates always get a bad rep as one of the main causes of weight gain, but there are also healthier versions.
This includes whole wheat pasta. Not only does it provide you with enough carbohydrates, but it is also loaded with fiber which can help prevent several diseases.
Skip the white pasta next time and go for the whole wheat pasta.
Oats
Probably the most famous source of fiber in the world, oats are a staple in breakfast and desserts.
You can soak them overnight and eat them with milk and other fruits to give you that refreshing and energy-boosting breakfast.
A cup of oats is also a great source of protein, vitamins, and minerals.
Check Out 7 Essential Meals in a High Fiber Diet Plan
If you're looking for some of the best meals to prepare for a high-fiber diet plan, here are some examples of the most delicious yet very healthy meals.
Make sure to stock up on the ingredients whenever you can, as these are very essential for your high-fiber diet plan.
Overnight Oatmeal
A cup or two of oatmeal soaked in milk or soy milk overnight can become one of the best breakfasts that you will ever have.
Add several chunks of your favorite fruit, and you will have a refreshing meal that can help you energize for the rest of the day.
Apple Cinnamon Chia Pudding
Both apple and chia seeds are great sources of fiber, so why not combine them?
Add your apple slices together with cinnamon and chia seeds together to make the pudding.
It can be a great breakfast, dessert, or snack for you to munch on while still feeling guilt-free.
Brussels Sprouts Salad with Chickpeas
If you're looking for a high-fiber meal with a lot of protein, brussels sprouts salad with chickpeas is the best way to go.
All you need to do is roast your chickpeas with your favorite spices and seasonings, then mix it with a bowl of Brussels sprouts and kale alongside your favorite dressing.
The best part is that you can prepare this within 10 minutes.
Sautéed Broccoli with Peanut Sauce
Broccoli offers a great texture and a good source of fiber for those who want to have a high-fiber meal mixed with something unusual - peanut sauce.
Sauté your broccoli and mix it with other vegetables such as capsicum and spinach.
Use peanut butter with a little soy sauce and vinegar to make a sweet and savory sauce for your vegetables.
Greek Salad with Edamame
You can never go wrong with a Greek salad. It has romaine, cucumber, olives, and tomatoes that are all rich in fiber plus the added feta cheese for that balance.
What's great is that you can also add edamame if you're looking to boost your protein intake alongside fiber.
Sprinkle your salad with dried oregano, and you have the best salad in the world.
Meatball Spaghetti
Meatball spaghetti is a staple in many households all over the world.
If you want to have a fiber-rich meal, replace the pasta with whole wheat pasta.
This alone can make a difference as you have the protein from the meatballs, the vitamins and minerals from the tomatoes, and then the carbohydrates and fiber from the whole wheat pasta.
Baked Sweet Potato
If you want to have a quick and easy snack to munch on, a baked sweet potato gives you all the nutrients that you need including fiber.
Simply poke the sweet potato using a fork and bake it.
Enjoy the sweet potato with some salt, pepper, and butter, or you can immediately devour this healthy snack all on its own.
Conclusion
These high-fiber meals are very easy to prepare while providing you with a lot of vitamins, minerals, protein, and of course, fiber. Make sure that you always incorporate a high-fiber diet plan into your meals every day so you can be healthy all the way.
