People Places Events In History Terms Organizations
Home Invites Members Groups Events Careers Videos News Photos Blogs Polls Forums Chat
Home > Health & Wellness > Post Content

A Top Food for Boosting Fiber Intake (3917 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
Employer Showcase
>> more | add
Latest Jobs
Special Education Program Faculty, Teacher Education (F525) with Azusa Pacific University in Azusa, CA.
Single Subject Faculty, Teacher Education (F215) with Azusa Pacific University in Azusa, CA.
Faculty, School Counseling and School Psychology (F197) with Azusa Pacific University in Azusa, CA.
Associate Dean for Academic Affairs (F185) with Azusa Pacific University in Azusa, CA.
Department Chair, Educational Leadership (F181) with Azusa Pacific University in Azusa, CA.
>> more | add
Latest Member Activity
gregory boulware, esq. just commented on a blog entitled '~ “out from the shadows” ~'. 10:26PM
unkel ruckus just commented on a article entitled 'looking for a new career? cbre is hiring on hbcuconnect.com!!'. 08:06PM
unkel ruckus just commented on a article entitled 'curipow offers new social network for african americans with empowering historical data'. 08:05PM
unkel ruckus just commented on a article entitled 'tell them we are rising: the story of black colleges and universities'. 08:05PM
unkel ruckus just commented on a article entitled 'former texas southern university athlete and coach inducted into swac hall of fame'. 08:04PM
unkel ruckus just commented on a blog entitled '~ "propaganda" ~'. 08:13PM
unkel ruckus just posted a poll entitled 'back to the motherland'. 08:00PM
tazadaq shaah just posted a blog entitled 'a vidoe spotting the signs of borderline personality disorder b d p i hate you don't leave me'. 02:33PM
unkel ruckus just commented on a blog entitled 'the everyday love dare journey day 58 water your love'. 10:02PM
michaell snoddy just became a new member. 11:02AM
papmor gueye just edited his profile. 05:02PM
papmor gueye just became a new member. 04:52PM
>> more | invite friends