Ways to incorporate more fiber into your diet during the holidays
Tis the season to enjoy family, friends, and lots of food! It’s that time of year when party invitations and family get togethers are popping up left and right. All this socializing can get pretty hectic, and eating healthy might not be your top priority. There’s extravagant dinners, sweet desserts, and alcoholic beverages all making their way to one destination: your stomach, and all of this can wreak havoc on your digestive system. Here are some ways to up your fiber game during this holiday season.
Grain it up
The American Heart Association (AHA) suggests that we include at least 25 to 30 grams of fiber in our diet per day. Chances are, you already have some items in your pantry that can help take you to this recommended daily fiber intake. For example, grains and cereals typically have a hefty amount of fiber. Studies suggest that consuming whole grain significantly boosts your fiber intake. The best course of action during the holidays is to choose whole grain dinner rolls over white rolls, as they contain extra fiber and added nutrients.
Chilli galore
Are you a big fan of chilli? If so, you’re in luck! Chilli typically includes beans which have around 6 to 8 grams of fiber for every ½ cup serving. Depending on the chilli recipe, you can swap out ingredients and make it even more fiber-rich with some leafy greens or sweet potato. Chilli is relatively easy to make and can be modified to no ends. Just throw the ingredients you want in a crock pot and viola! You’ve got a high fiber chili to bring to all the dinner parties!
Premade high fiber snacks
Sometimes, there just aren’t enough hours in a day to do all your holiday shopping, cooking, and planning. So, if you’re in a hurry, it’s never a bad idea to stock up on high fiber snacks. Pea fiber specifically is known for aiding digestion and encouraging fullness, and peas are not only a great source of fiber, but are rich in protein as they contain all nine amino acids!While we all need more fiber in our lives, yellow pea fiber specifically has been proven to work wonders. And BellyCrush Cookies are jam packed with 7-8 grams of yellow pea fiber per cookie!
Up your fiber game this holiday season with little effort by choosing whole grains over processed flours, modifying common recipes, and stocking up on your favourite high fiber snacks!
References:
