How to choose foods with fiber? In this article we discover how to naturally include fiber in our diet, that is, without using supplements.
But why is fiber so important in the diet?

Considered the fourth macronutrient (generally they are included in carbohydrates), fibers are very important in our diet because they promote weight loss , regulate intestinal activity and bacterial flora, transforming it from bad to good, giving satiety to foods, allowing us to eat less . There are real diets that are based on foods with fiber as a trick to lose weight: do you remember the Carbs Lovers Diet? What about the volumetric diet? Both exploited the principle that high-fiber foods not only promote digestion, but also make us burn more for their digestion, and ultimately fill us up.

In a healthy diet the consumption of fiber is expected from 25 to 35%. Let’s say that if 30% of our diet is made up of fibers, we have a better chance of losing weight. It is not a mission impossible. There are soluble and insoluble fibers, and both can be found in a wide variety of nature’s products.

Here are 7 ways to eat more foods with fiber, according to Dr. Nicole Osinga, a dietitian. 

1. Make it a sauce: Eat sauces like hummus and guacamole more often, to eat with slices of raw vegetables, for example to open a meal.
2. Make homemade bars: avoid supermarket bars and make homemade bars with dehydrated fruit, oil seeds, oat flakes and a little honey. Here are some recipes .
3. Cook a single dish with legumes: to eat at least twice a week . Chickpea or lentil soup with chopped vegetables or mushrooms, also flavored with pieces of cold cuts or fresh meat for the most reluctant to the single vegetable dish, and with some flavored oil.
4. Try mashed vegetables: who told you there is only mashed potatoes? Try making it with carrots, cauliflower, turnips, spinach. Not only are they delicious alternatives, but they represent a way to present vegetables in a different way at the table.
5. Enrich your salads like this: an oilseed mix is ​​perfect for enriching salads, just as a handful of almonds or pistachios can be a great snack.
6. Use veggies in smoothies: If whole veggies and fruit aren’t your thing, try making a good smoothie of both. How? With a ripe banana, a handful of spinach, blueberries, a dozen almonds and 200ml of plant-based milk (for example coconut or almond or oatmeal) you have a perfect smoothie for the morning.
7. Try them with a different pasta: with konjac or wholemeal pasta you can add fiber to your first courses without giving up the first.