Fibers are among of the main classes of macronutrients that our body needs in order to stay healthy. They are a key nutrient that helps us maintain a good activity of our intestinal tract, lower the blood sugar levels, and even lose the extra pounds we have. They promote a good internal activity by absorbing the extra water that hinders the passage of unnecessary products.
Thus, fibers are essential for a quality lifestyle. However, few people really take advantage of this source of healthy compounds. Less than 50% of North Americans are taking the daily recommended serving of fiber. The need for fiber, which is about 30-40 g/day, can be easily satisfied with vegetables, fruits, and cereals. Let’s see how we can increase our fiber intake with the following five easy tips.

1.Replace Your Choices with Better Ones
There’s no need to change your whole lifestyle that you are so used to. Instead, you can replace some basic types of food with others that are richer in fibers and other vitamins.
Whole-wheat spaghetti is the best choice for when you are craving a delicious Italian dish. They have twice as much fiber as the white pasta, and the taste is usually the same. The same goes for the bread. Some slices of 100% whole-wheat bread are better than your regular bread, and thanks to them you will feel satiable more quickly than ever. There are other many whole-wheat products that can improve your health without many efforts.
Moreover, you can make such tiny replacement in your cooking process also. Instead of breadcrumbs, you can use oatmeal for equally delicious meat loaf. The oatmeal can be used even for baking cookies and cakes.

2.Don’t Leave The Peels To Waste
These days, smoothies are some popular beverages that have enough nutrients to power up your mornings. However, you shouldn’t rely on them for your daily intake of fibers. An essential part of fruit or veggie is left aside, and that is the peel.
Eat the fruits and vegetables as raw as possible, as cooking might ruin the fiber potential. Leave the skin on the potatoes intact, and bake them as chips as they are. It will be a tasty, crunchy snack with beneficial nutrients at the same time.

3.Home-Made Snacks
Everybody feels the need for some snacks throughout the day. So, why not prepare yourself for the next time the snack attacks come in your way? The recipe is simple, and it will provide a satiable appetizer that can be enjoyed both in the morning and during the day for a quick boost of energy.
First things first, gather all the nuts and seeds your local market can provide you. These can be walnuts, Brazil nuts, hazelnuts, pecans pistachios, cashews, and seeds like chia, sunflower, sesame, pumpkin, linseed and many others. If you want extra flavors, choose dried fruits like blueberries, mango, figs, cranberries, and others. Pour all this mix into a food processor, add a spoon of honey to the resulted composition, and bring it all to 500 ml by adding water. For the next five minutes, stir and smash the composition into a boiling pan with a spatula. The final step is transferring the porridge into a baking tin, and bake at the bottom of the over for 50 minutes.
Yu will have 12 home made portions of the perfect energy bars get you going for a whole week. You will also no longer have to worry about the fiber intake anymore.

4.Make Your Meals All About Beans
Whenever you are undecided on what kind of food to take with your lunch meat, you can rely on a bean dish. There are many kinds of the dish so you can never get bored with them. Navy beans, lima beans, black beans or chickpeas are all healthy sources of fiber and other nutritious compounds.
Some of the additional nutrients are magnesium and calcium, which provide a complex set of necessary elements for your body. Thanks to beans, you will be able to be productive for a longer period of time without food, and your blood sugar levels will get lower. This way, they are essential for any healthy or weight loss diet.

5.Eat The World’s Healthiest Food On Daily Basis
Apples are the simplest answer to our complex question. They have the best elements that can be found in one fruit. They are a great source of vitamins, minerals, antioxidants, and also of soluble fibers. Apple fights even against depression, which is, unfortunately, a reality in our fast paced society.
So, the simple solution to the fiber issue is eating at least two apples a day. Make sure you are not avoiding the skin by all means. It would be best to add other fruits in your diet to accomplish the “rainbow” rule. Other fruits which are highest in fiber are berries, oranges, and pears. Besides the soluble fibers, these will greatly contribute to strengthening your immune system.
These are the five tips on how to easily fuel your body with fibers. Your daily diet is after all the way you tell your body how to perform. With the right choices, your lifestyle will be much improved.

Author's Bio: 

Ethel Huizar is a full-time writer on and a University of Colorado graduate. She believes that the state of good health is essential for every human being. Her lifetime passions - science and nature - became part of her job, as now he writes original articles related to health problems and concerns.