Home Invites Members Groups Events Videos News Photos Blogs Forums Chat
Home > Health & Wellness > Post Content

A Top Food for Boosting Fiber Intake (3934 hits)

Beans are a great place to start getting the fiber you need. Just a half-cup of kidney or pinto beans has about 7 grams of total fiber and 1 gram of soluble fiber—and they’re good sources of vitamins, minerals, and protein.

Generally, experts suggest eating beans several times a week. The following simple tips will make it easy to get these legumes in regular rotation.

•Canned or fresh? Your call. Do not worry if you do not have the time or patience to soak beans overnight and boil them for hours. Canned beans are just as nutritious as fresh and dried beans. Buy cans marked "low sodium" and rinse the beans to help get rid of some of the extra salt. (Frozen beans are good, too.)

•Go gradually. Many people worry about getting gassy from beans. Adding a lot of fiber to your diet at once also may cause cramps and bloating. That’s why experts suggest upping your fiber intake gradually so your digestive system can adjust. To help reduce the gas-inducing quality of fresh and dried beans, change the water several times during soaking and cooking. And simmer beans slowly until tender, to make them easier to digest.

Take the High Fiber Oath

Make a promise to eat more foods that are rich in fiber in order to get more good, complex carbohydrates into your diet.


Writing it down can help you put your pledge into action.


Make your pledge to a family member or friend. Your family may appreciate it and it might motivate you, too.


Put it somewhere that people will see it or that will remind you every day.

•Try swapping them in for meat. Is it taco night at home? Use black beans (or a combination of beans) instead of ground beef in the filling. You can even make a tasty bean burger or mock meatloaf.

•Add to salads. You can open a can of cooked garbanzo, kidney, or black beans, rinse, and mix with your leafy greens.

•Add to whatever’s simmering. In stews and soups, lentils, lima beans, or fava beans make tasty and healthy additions.

•Spread the word. Pureed beans can be used to create dips and spreads.


https://www.merckengage.com/eating/cooking-smarter/a-top-food-for-boosting-fiber-intake
Posted By: Elynor Moss
Tuesday, June 13th 2017 at 11:06AM
You can also click here to view all posts by this author...

Report obscenity | post comment
Share |
Please Login To Post Comments...
Email:
Password:

 
More From This Author
It’s National Family Caregivers Month!
Practice makes Purrr-fect!
Your Right - Your Laeft!
Emerse yourself in Sensuality!
I like to....
Go Get It!
It'll make you feel good good....
Progress is CATCHING.....!
Forward This Post Entry!
Health & Wellness Home

(Advertise Here)
Who's Online
>> more | invite 
Black Health Statistics
+ African Americans are 70% more likely to get Diabetes than whites.

+ More African Americans are obese than any other ethnic group in the U.S.

+ Infant mortality rates are twice as high for African Americans than for whites.

+ African Americans are more likely to die from Heart Disease than any other ethnic group.

Latest Member Activity
beverly oliver just posted a photos entitled 'the newspaper advertisements that put herbalist dr. sebi in jail'. 01:44PM
beverly oliver just posted a blog entitled 'dr. sebi, his advertisements and his day in court'. 01:36PM
beverly oliver just posted a blog entitled 'herbalist and natural healer dr. sebi rememebered'. 11:00PM
beverly oliver just posted a blog entitled 'vegetarian cookbooks by black authors'. 02:18PM
beverly oliver just posted a blog entitled 'recipes from sojourn to healthy eating'. 01:52PM
beverly oliver just commented on a post entitled '7 nutrient-packed foods to keep on hand'. 01:42PM
beverly oliver just posted a photos entitled 'sojourn to healthy eating'. 06:23PM
beverly oliver just commented on a post entitled 'minestrone vegetable soup'. 06:12PM
beverly oliver just commented on a post entitled 'understanding carbohydrates'. 06:00PM
beverly oliver just posted a blog entitled 'why sojourn to healthy eating: tasty alkaline & vegetarian recipes is no ordinary cookbook'. 05:41PM
elynor moss just invited 1 new member(s). 12:13PM
dr. tracey marie barnett just edited her profile. 07:12AM
>> more | invite friends