- A Dietitian’s Take: 3 Creative Ways To Eat More Fiber

A Dietitian’s Take: 3 Creative Ways To Eat More Fiber


 Increasing your fiber intake is an excellent way to support digestive health, manage weight, and maintain stable blood sugar levels. Here are three creative ways to incorporate more fiber into your diet, as suggested by a registered dietitian:

  1. Chia Seed Pudding with Berries: Create a nutritious and delicious chia seed pudding by mixing chia seeds with your choice of milk (dairy or plant-based). Add a touch of sweetness with a natural sweetener like honey or maple syrup. Let the mixture sit in the refrigerator until it thickens into a pudding-like consistency. Top with a variety of berries, which are rich in fiber, vitamins, and antioxidants. Chia seeds are an excellent source of soluble fiber and healthy omega-3 fatty acids, making this pudding a tasty way to boost your fiber intake.

  2. Roasted Vegetable Medley: Roasting vegetables is a simple way to enhance their flavors and textures. Create a medley of high-fiber vegetables such as broccoli, cauliflower, bell peppers, carrots, and Brussels sprouts. Toss them in olive oil and your favorite seasonings, then roast them in the oven until they're tender and slightly crispy. This versatile dish can be served as a side, added to salads, or mixed with whole grains like quinoa or brown rice for a satisfying meal packed with fiber, vitamins, and minerals.

  3. Fruit and Nut Energy Bites: Make your own energy bites using a combination of dried fruits, nuts, seeds, and whole grains. Start by blending dates or dried figs with nuts like almonds, walnuts, or cashews in a food processor. Add rolled oats and chia seeds for an extra fiber boost. Roll the mixture into bite-sized balls and refrigerate until firm. These energy bites are not only a convenient and portable snack but also a great way to incorporate fiber, healthy fats, and protein into your diet.

Remember, when increasing your fiber intake, it's important to do so gradually and drink plenty of water to prevent digestive discomfort. Aim for a diverse range of fiber sources from whole grains, legumes, fruits, vegetables, nuts, and seeds to ensure you're getting a variety of nutrients and health benefits. If you have specific dietary concerns or health conditions, it's always a good idea to consult with a registered dietitian for personalized guidance.

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