Many people, especially those who have a hereditary tendency to heart disease, carefully choose their daily diet. And a sufficient amount of fiber in it is necessary for health. But eating fiber is not as easy as it seems. For those who take care of their own body, who play sports, fiber becomes a goal, and efforts must be made to choose the right food.
For many, eating fiber becomes a difficult task, as foods rich in it often don’t taste too good. Hence the chronic shortage of essential fibers. To avoid high cholesterol levels, you need to eat at least 37 grams of fiber per day. In this article, we will give some examples of how to achieve this result.
Berry cocktails
This is an enjoyable way to get enough fiber. They are made from fresh and frozen berries. Use a mixture of blueberries, raspberries and blackberries. Raspberries add sweetness to go without sugar. A glass of such a cocktail contains from 12 to 15 g of fiber, which is enough to gain the desired 37 g.
Wheat germ and flaxseed
Many do not use these products for food, because they do not like their taste. But do not eat pure flax seeds. They can be added to a variety of dishes. Wheat germ and flax seeds can be added to salads or fruit smoothies – this will not spoil the taste, but will provide an opportunity to get the right fiber.
Chocolate and fiber
To eat a product rich in fiber, it is recommended to eat it with chocolate. Great news for sweet tooth! If you’re cutting back on sweets, try replacing chocolate with sweet berries, which go great with cereals.
double bread
This is a new type of product – such bread has a high fiber content, due to the increase in wheat in the recipe. It is harder to chew than regular bread. Although processed fiber is less preferred, double bread can be a good addition, as it retains the maximum amount of nutrients.
What other ways to consume daily 37 g of fiber? Include corn, white beans, black beans, avocados, durum wheat pasta, brown rice, whole grain bread, lentils, pears, artichokes, oatmeal, raspberries, etc. in your diet. Once you reach your goal, you will soon notice how your health will improve.