Fiber is found in plants. We can’t digest fiber so it doesn’t add to our calorie intake, but it contributes to our feeling of fullness so we eat less (i.e. contributes to our portion control) and less often. It is also good for our health because it can help prevent colon disorders like diverticulitis and decreases the risk of heart disease and cancer.
We need about 20-35 grams of fiber each day. Here are a few ways to increase your fiber intake:
1. Eat nuts and seeds. You can add them to a salad or side dishes.
2. Eat dried fruit. You can add it to your cereal or casseroles.
3. Add more veggies to your stir-fry. Reverse the typical ratio, so that you have 3 times as many veggies to meat.
4. Eat beans. Think soups, stews, salads, and dips.
5. Switch to brown rice instead of white rice.
6. Try quinoa (pronounced keen-wa) or barley instead of potatoes.
Source: Stop and Stop
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