Fiber is an important part of a healthy diet.
However, many, if not most, people do not get enough dietary fiber, which can lead to health problems.
In this article, we offer you some tips from UCSF (University of California, San Francisco) to help you increase your fiber intake and improve your overall health.
1. Include at least one serving of whole grains in every meal. This could be rice, corn, oats, quinoa, bulgur, etc.
2. Replace regular bread with whole grain bread (when choosing a product, pay attention to the amount of fiber it contains).
3. When preparing meals, use brown rice instead of white rice.
4. Make beans a must-have ingredient in your salads: Half a cup of beans contains about 7-8 grams of fiber.
5. 2-3 times a week, instead of meat, eat legumes (lentils, peas, beans, chickpeas, peanuts, etc.) in dishes such as soup or curry.
6. Have at least 5 servings of fruits and vegetables in your daily diet. It is better if they are fresh.
7. Try to avoid fruit juices and choose whole fruits as an alternative.
