3 Tips for sneaking fiber into your lunch

Mar 15, 2011 9:00 AM by Naomi de la Torre

Posted in Health & Wellness / Diet & Fitness / Dieting & Nutrition

Fiber Up

Dietary fiber is essential to human health. Fiber is the indigestible part of food that our body needs to keep our intestinal tract healthy and our body functioning well as a whole. Interested in learning how to sneak more fiber into your diet? Use the tips below and learn how to increase the fiber in your lunch each day.

Woman with garden salad

Have a smoothie

You know that fruits and veggies are good for you, but still having trouble getting in all your daily servings? Try whipping up a tasty smoothie with your lunch. Not only can you get lots of high fiber fruits and veggies this way, but you can also even add a fiber supplement if you wish. Or go really green and make yourself a detoxifying green smoothie. With some of these healthy and delicious green smoothie recipes, you might be able to get an entire day's fiber content in a single serving.

Make flax your friend

Flax seed is exceptionally high in fiber content. Just 100 grams of ground flax has 28 grams of fiber and 20 grams of protein. Not to mention it's high in antioxidants and Omega-3 fatty acids, while low in carbohydrates. It has a delicate nutty flavor that is a great addition to many dishes. Add it to your favorite bread recipes and pizza crust, toss it on salads, mix it with pasta and stir into soup. Not only will it make your meals more nutritious, but it will also help keep you satisfied between meals.

Start with a salad

A green salad is a great way to bulk up your daily fiber consumption. All vegetables have fiber, but some pack a powerful punch. Dark green veggies like spinach, kale, chard, bok choy and collard greens have excellent fiber content and minimal calories, so you don't have to worry that you are adding unnecessary bulk to your meals.

If you're not in the mood for green, try a fruit salad instead. Raspberries, blackberries, blueberries, pears, apples, bananas, oranges, grapes, mango, peaches, nectarines, coconut and grapefruit are all great choices. Don't forget to leave the fiber-rich peel on any fruits like apples or pears with an edible peel. You don't want to lose any of that extra fiber and other nutrients. You might even consider sprinkling a little wheat germ or flax seed over your salad for a yummy nutty flavor and extra fiber kick.

More on the benefits of fiber

Tags: dietary fiber healthy diet healthy eating

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