Looking for a way to help your heart, protect yourself against disease and relieve constipation?

Then you’ll want to try getting more fiber! Studies have indicated that eating a high fiber diet can help reduce the risk of certain cancers, alleviate digestive disorders and is even good for your heart, but most Americans do not eat nearly enough. It is recommended that you get at least 35 grams a day, and it is far better to get this from natural foods like fruits and vegetables than from supplements since fruits and vegetables also contain vitamins, minerals and enzymes that help with your overall health.

Here’s some ways to fit more fiber into your day:

Eat a high fiber cereal. Take a trip to the grocery store and read the nutritional information on your cereal package – is there enough fiber? Aim for a cereal that has 5 grams or more per serving. My favorites are Grape Nuts and Kashi Heart To Heart. Add in some blueberries and strawberries for more fiber and an antioxidant boost.

Raw fruits and vegetables are the best way to get fiber and other nutrients. Why not replace one of your snacks with some carrot sticks, celery sticks or a fruit cup? Leaving the skins on fruits like apples and vegetables will add fiber, but make sure you wash them good before eating!

When preparing vegetables, remember the less you cook them the better. Cooking can reduce the amount of fiber as well as the vitamin and mineral content so light steaming is best if you must cook them at all.

Switch to whole wheat and whole grain products for breads and baking. In addition to the added fiber, these foods will be much more nutritious. When selecting your whole wheat breads and pastas, make sure to read the ingredients carefully and buy only products that say 100% whole wheat. Get rid of the white rice and use brown rice instead – it’s much better for you and tastes better too!

Beans are a great source of fiber so make them a part of your diet. You can add them to soups or serve them as side dishes. Try having a Mexican night and make tacos with beans instead of using the hamburg.

Salads are a great way to add fiber to almost every meal. Try to make yours interesting so you don’t get bored. I like to use baby spinach instead of lettuce as there is more nutritional value in the spinach. Try adding celery, cucumbers, onions, avocado, tomatoes, carrots, herbs and walnuts or almonds for added zing. Get in the habit of having a salad before every meal.

Try implementing these changes a little at a time – trying to do it all at once can be a bit overwhelming. Aim for at least 5 cups of fruits and vegetables each day and see how your health improves!

Lee Dobbins writes for Colon Articles where you can find more articles on colon health.

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