9. Eschew Juice for Fruit
Fruits are
also fabulous sources of fiber, but most of the fiber in fruit is found
in the skin and pulp, which is removed when the juice is made. Juice can
also contain too many concentrated calories, particularly sugars that
will slow metabolism. Keep in mind that citrus fruits may add a little
additional heat to your metabolic furnace.
10. Savor These Fiber-Filled Fruits
Try eating
different fruits every day to get different types of dietary fiber.
Fruits with edible seeds, such as strawberries, are sources of lignin,
while apples and citrus fruits are excellent sources of pectin. One
medium apple contains 4.4 grams of fiber, and one cup of strawberries
contains 3 grams. These other fiber-filled fruits will also help boost
your metabolism: bananas, blueberries, cantaloupes, cranberries,
grapefruits, honeydew melons, lemons, limes, mangos, oranges, papayas,
peaches, pineapples, raspberries, tomatoes, tangerines, and watermelons.
11. Eat Fiber-Rich Cereals
Start your
day with a high-fiber breakfast cereal, such as bran cereal or oatmeal.
Cereals offer an excellent source of healthy fiber, and often they are
fortified with vitamins. Look for cereals that contain at least 5 grams
of fiber per serving because the more fiber it contains, the longer and
harder your metabolism will have to burn to digest it. Add fresh fruit
for an extra fiber boost.
12. Find Other Ways to Add Fiber to Your Diet
Adding fiber to your diet may be easier than you think. Here are some additional tips that can help you get started:
• Plan to eat high-fiber foods such as fruits, vegetables, legumes, or whole-grain starches at every meal.
• Eat a variety of high-fiber foods to ensure you get a mix of both types of fiber.
• Use snacks to increase your fiber
intake by nibbling on higher-fiber foods, such as dried fruits, popcorn,
fresh fruit, raw vegetables, or whole-wheat crackers.
• Try to eat
legumes, or dried beans, at least two to three times per week. Add them
to salads, soups, casseroles, or spaghetti sauce.
13. Eat an Apple
Apples are
fabulous for you—and your metabolism. The active ingredient in apple
pulp is pectin, a soluble form of fiber that helps reduce “bad”
cholesterol by keeping it in the intestinal tract until it is
eliminated. Pectin also creates a sensation of fullness and suppresses
appetite. A study published in the Journal of the National Cancer Institute shows
that pectin binds certain cancer-causing compounds in the colon,
accelerating their removal from the body. European studies indicate that
apple pectin can even help eliminate lead, mercury, and other toxic
heavy metals from the human body. Note: It’s important to wash apples
thoroughly and to avoid eating the seeds, which can be poisonous. All
apples provide super nutrients, but eating different varieties of apples
is even better.
14. Eat Your Oatmeal
Oatmeal is a
marvelous choice for healthy fiber, both soluble and insoluble.
Insoluble fiber found in oatmeal is good for people with diabetes
because the fibers slow down the digestion of starch, preventing a sharp
rise in blood glucose levels after a meal. Soluble fiber aids in the
processing and elimination of food, moving it quickly and efficiently
through the bowels. Studies have shown that eating foods that are high
in soluble fiber may help to lower LDL cholesterol (bad cholesterol)
without lowering HDL cholesterol (good cholesterol). Whether you choose
steel-cut oats (the most roughly cut and least processed), rolled or
“old-fashioned” oats, quick oats, or instant, all types of oats are
effective at reducing cholesterol. To get the daily 3 grams of soluble
fiber recommended for lowering cholesterol levels, you’ll need to eat 2
ounces of oat bran (⅔the three omega-3 fatty acids. Because your body
cannot cup dry or about 1 ½ cups cooked) or 3 ounces of oatmeal (1 cup
dry or 2 cups cooked).
15. Have an Occasional Fiber-Filled Day
If you want
to lose a few pounds quickly, spend a few days eating only fiber-filled
foods like fruits and vegetables. Be sure to drink plenty of water and
try not to exceed 30 grams of fiber in one day to avoid gastrointestinal
discomfort. The healthiest choice, of course, is to make sure every day
is a fiber-filled day with plenty of fruits and vegetables in addition
to whole grains, lean proteins, and healthy fats. This will fill you up,
crank up your metabolism, and keep you from eating more calorie-laden
foods
