Add More Fiber to Your Diet Without Broccoli
By Lana Bandoim
Fiber is an essential part of a healthy diet, but you do not have to eat broccoli every day to meet the recommended amount. If you hate cruciferous vegetables or simply prefer to get your fiber from another source, there are other options.
Whole Grains
Whole grain foods such as wheat bread or brown rice can add fiber to your diet. You want to focus on 100 percent whole grain products because they have the highest levels of fiber. By eating two slices of wheat bread with every meal three times per day, you get 24 grams of fiber.
Raspberries
Two cups of raspberries have 16 grams of fiber. You can mix these delicious berries with oatmeal, cereal or granola. Dried raspberries are an easy substitute for candy when you are craving something sweet and chewy. In addition, their bright red color makes them more fun to eat.
Apples
If you can eat three large apples per day, then you will get 12 grams of fiber. Cut the apples into small slices before you eat them, and use dips such as caramel to make it easier. You can also add the apple slices to salads throughout the day.
Beans
Beans pack a tremendous amount of fiber into small servings. One cup of black beans has 15 grams of fiber. Although it is easier to eat one serving of beans than trying to cram three large apples into your diet, some people do not like the taste of beans. If you are one of them, consider hiding crushed beans inside of casseroles or soups. When you cannot see them, you are more likely to eat them without complaining.
Cooked Peas
Two cups of cooked peas provide 18 grams of fiber. A plate of cooked peas may be unappealing, so consider adding them to soups and stews. If you pulverize them in a blender and make a paste, cooked peas can become the base of a dip for chips or salsa for pasta. By combining the cooked pea paste with salt, pepper, herbs and olive oil, you get a delicious spread for toast or crackers.
When you need to add more fiber to your diet, broccoli is not the only option. You can eat a variety of fruits and vegetables that do not resemble this cruciferous monster. Whether you decide to stock up on apples or fill your fridge with cooked peas, eating fiber can become a normal part of your routine.
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