Celebrate this Nutrition Week with these fiber-rich foods

Adequate fiber intake is linked to enhanced metabolic health, better insulin sensitivity, and reduced mortality rates.

This essential nutrient also promotes cardiovascular well-being, colon function, gut movement, and lowers the risk of colorectal cancer. During Nutrition Week (October 9-15), let's delve into simple ways to integrate more fiber into your diet for maximum health benefits.

Accessible and budget-friendly sources of fiber include everyday foods like vegetables, fruits, whole grains, and legumes.

Here's how you can increase your fiber consumption as featured in The Sunday Tribune:

1. Choose whole grains over refined grains such as white flour, white bread, and white rice. Whole grains like brown rice, quinoa, oatmeal, and wholegrain breads retain the valuable germ and bran, preserving essential nutrients and fiber content.
2. Opt for fiber-rich snacks like apples, berries, carrots, citrus fruits, and pineapple. Guavas, for instance, not only provide 3g of fiber but also offer a rich dose of antioxidants and vitamin C.
3. Incorporate legumes such as beans, lentils, and chickpeas, which serve as excellent sources of both fiber and protein.
4. Consider adding sunflower and pumpkin seeds to your diet. A quarter-cup serving of sunflower seeds offers 3g of dietary fiber and 6g of protein, while ground flaxseeds, with 3.5g of fiber and 2g of protein per tablespoon, are easily digestible and ensure optimal nutrient absorption.
5. Retain the skin on fruits and vegetables like apple peels and potato skins to boost your fiber intake.
6. Hydrate adequately, especially when increasing fiber consumption, as water aids in digestion and facilitates the effective functioning of fiber.

By incorporating these fiber-rich foods into your daily diet, you can enhance your overall health and well-being.