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

A Top Food for Boosting Fiber Intake (3310 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
Gift Replay of "Fall In Love With You" Webinar!
Zackary & Alisha's Engagment Scavenger Hunt May '16
THE LOVE DARE 40 Days Love Journey Day 11: Love cherishes
THE LOVE DARE 40 Days Love Journey Day 10: Love is unconditional
Elly and Gabby
Asking for Her Hand in Marriage
Season 1 Ep.7- SURPRISING MY Wife ❤
THE LOVE DARE 40 Days Love Journey Day 9: Love makes good impressions
Forward This Post Entry!
Health & Wellness Home

(Advertise Here)
Who's Online
>> more | invite 
Black America Resources
100 Black Men of America
www.100blackmen.org

Black America's Political Action Committee (BAMPAC)
www.bampac.org

Black America Study
www.blackamericastudy.com

Black America Web
www.blackamericaweb.com

CNN Black In America Special
www.cnn.com/blackinamerica

NUL State of Black America Report
www.nul.org

Most Popular Bloggers
deacon ron gray has logged 578432 blog subscribers!
agnes levine has logged 57265 blog subscribers!
miisrael bride has logged 54843 blog subscribers!
tanisha laverne grant has logged 50961 blog subscribers!
elynor moss has logged 23008 blog subscribers!
>> more | add 
Latest Jobs
Assistant Professor of Occupational Therapy with University of Southern Maine in Lewiston, ME.
Program and Logistics Coordinator with University of Virginia in Charlottesville, VA.
LIC CARDIOVASCULAR TECHNOL with Premier Health in Dayton, OH.
Sr. PeopleSoft Developer - G&P Technology Solutions with Azusa Pacific University in Azusa, CA.
Data Scientist - IMT with Azusa Pacific University in Azusa, CA.
>> more | add