Fiber is an important part of a healthy diet. It can help you maintain a healthy weight, lower your risk of diabetes and relieve constipation. These are my tips for a high-fiber salad as a dietitian.
Different types of fiber
Fiber comes in different forms. Each form offers different health benefits.
Soluble fiber dissolves into a gel when it touches water. In your stomach, it acts like a sponge and helps you feel full quicker and longer. For people wanting to lose weight, food high in soluble fiber can help you go longer in between meals.
Insoluble fiber helps move food through your digestive system. It can be great for relieving constipation and having a healthy gastrointestinal tract.
A good combination of both soluble and insoluble fiber is important for your diet, especially if you’re trying to lose weight.
Sources of fiber
Adding fiber-rich foods to a salad is a great way to improve your diet. Good sources of fiber include:
- Apples - Apples are a great source of insoluble fiber. Consider adding apples to salads are with nuts, cranberries or chicken.
- Almonds - Nuts are rich in fiber and are great for preventing constipation. You can combine almonds and apples to make a salad.
- Beans - A three bean salad is a great addition to a healthy diet!
- Flax seeds - Flax seeds are high in fiber but can be difficult to eat alone. Try mixing them into a fruit salad or a salad dressing.
- Metamucil - Metamucil is a fiber supplement used to treat constipation. The powder can be mixed with your food, like a homemade salad dressing.
