Dieting can be a tricky balance, particularly when you're looking to eat more of one particular type of food while also limiting consumption of another. A good example of this is how to increase your fiber intake while staying within the confines of a low-carb diet - a difficult thing to achieve considering that fiber itself is a type of carbohydrate.
Boosting your dietary fiber is a great way to keep your bowel movements regular, clean your colon and also fight heart disease and diabetes. Think of fiber as giving your body great heat-to-toe benefits. It's part of the reason the USDA Dietary Guidelines for Americans suggests that adults eat 14 grams of fiber for every 1,000 calories they consume daily.
The good news is that following a fiber-rich, protein-heavy but low-carb way of eating is very possible. Here are some pointers:
Feeling like a snack? Grab a handful of nuts
Bite-sized, portable and rich in fiber as well as protein, nuts are a winner as a quick and wholesome snack between meals. Some excellent choices include pistachios, walnuts, pecans and of course almonds - perhaps the most nutrient-packed nut of them all. A quarter cup of almonds has 4 grams of fiber.
Sprinkle on some added fiber
Few meals welcome add-ons as well as a bowl of salad, so why not disguise your added fiber by sprinkling on nuts or seeds with your greens? This is the way to go if you're not a fan of consuming handfuls of plain nuts or seeds. Fenugreek seeds, sunflower seeds and flax seeds complement salads well, as do walnuts and chopped almonds. If you'd like to add some crunch to a bowl of whole-wheat pasta, mix high-fiber seeds into the sauce. A one-ounce serving of sunflower seeds had three grams of fiber and more than five grams of protein.
Have a smart breakfast
Peanut butter in the morning is a great choice because it's high in fiber and protein. If you want to get even healthier, replace that bagel or slice of bread with a stick of celery and smear on some peanut butter for a delicious, high-fiber and crunch snack. You can also choose from a variety of high-fiber cereals such as All Bran or Fiber One.
Shake it up
If you enjoy protein smoothies, yet another way to hide some extra dietary fiber in the mix is to toss seeds or nuts into the blender with non-fat yoghurt to ramp up the protein content. Avocado, kiwis and carrots, which are among the highest-fiber fruits and vegetables, also taste great in a variety of juice blends.
Shawna is an avid writer about wellness and holistic health,
including tips for living a healthier life style. Find similar topics
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