SparkPeople has an article out now about how to get more fiber in your diet. The author, Christine Seymour, offers five tips, shown below.

Dietary fiber is very important for human health, yet most Americans don’t consume enough fiber. Fiber helps keep weight down and helps lower your risk for some types of cancer and other disease, like type 2 diabetes. Fiber can help lower your cholesterol and can minimize the rise in blood sugar levels after meals. So it makes perfect sense, if you’re an average American, to try to increase your fiber intake.

Even many vegans and vegetarians should eat more fiber, because plenty of us rely heavily on processed, low fiber foods.

Here are the tips from Seymour:

1. Replace your white bread with whole wheat bread
2. Leave the sugary cereals on the shelves
3. Pass the beans, please [as in, eat more beans]
4. Sweeten with fruit; add volume with vegetables [eat lots of fresh fruits and veggies every day!]
5. Supplement, but as a last resort

And some final advice:

• Choose fresh fruit and/or vegetables over juice.
• To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
• Include bran and whole grain breads daily.
• Drink more water to accommodate your increased fiber intake to reduce indigestion.
• Eat less processed foods and more whole foods.
• Try to meet your fiber requirements with foods rather than supplements.
• A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

The focus of the article is ease. She wants you to know how simple it is to increase your dietary fiber. And it really is simple. Just east more raw fruits and vegetables, for starters. And eat less processed foods. Try adding a raw vegan meal to your diet at least once a day. This is a sure bet to increase your dietary fiber as well as reduce your cholesterol intake. And it helps animals and the environment, too.

For example, try eating an apple or carrot for a snack. Have a fruit plate for lunch. Munch on dates between meals. Have a vegetable salad for dinner. Eat frozen grapes for dessert. Have vegetable sushi for lunch. Drink a fruit smoothie for breakfast. Or for non-raw meals have oatmeal for breakfast. Have red beans and rice for dinner. Eat steamed vegetables for lunch. Have a baked potato for a snack. Eat a vegetable sandwich on whole wheat. Have a bean burrito for lunch. Eat lentil soup for dinner.

Read the fiber article at SparkPeople >>
Read more about the benefits of fiber at WebMD >>
Or check out their sources: Journal of the American Dietetic Association, September 2005. American Journal of Clinical Nutrition, August 2002, March 2003, November 2003, December 2003, and August 2004. American Heart Journal, July 2005. U.S. Department of Agriculture Nutrient Database. ESHA Food Processor II. Barbara Rolls, PhD, author, The Volumetrics Weight-Control Plan and The Volumetrics Eating Plan; and professor, nutritional sciences, Pennsylvania State University, State College, Pa. Joanne Slavin, PhD, RD, nutrition researcher, University of Minnesota, St. Paul, Minn. Megan McCrory, PhD, research associate professor, School of Nutrition and Exercise Science, Bastyr University, Kenmore, Wash. American Dietetic Association.

(Crossposted at ElaineVigneault.com)

Sections: Vegan Et Cetera, Vegan Food
Topics: fiber, veg, Vegan