Blog, Healthy Eating

5 Ways to Incorporate Fiber Into Your Cooking


Fiber is one of those aspects to healthy eating that is so essential to having a well-balanced diet. Eating foods rich in fiber provides numerous health benefits including lowering the risk of diabetes and heart disease, as well as helping to maintain a healthy weight. Plus, fiber is found in many nutritious, natural foods which makes it easy to incorporate more fiber into anyone’s diet. One look at Healthy Little Cook’s list below  is all it takes to find a way to incorporate more fiber into your diet!


1. Keep the skin on fruits and vegetables.


The secret to receiving the full potential and fiber-power of fruits and vegetables are found in their skin. All the vitamins and minerals are there, so it makes sense to include them in the dish you’re making. It’s easy, nutritious, and makes your recipes packed with a fiber-punch! Try making mashed potatoes with the skins intact, just be sure to thoroughly wash the potato skins prior to cooking.


2. Eat more whole grains.


Whole grains are an excellent source of fiber and a healthy alternative to the “white” versions. Try replacing white bread, white pasta, and white rice for the brown, 100% whole grain variety. Your tummy will thank you later for the switch!


3. Add in nuts.


Does your family have a favorite, go-to recipe? Try mixing in some almonds or pecans to get some additional fiber into your family’s diet.


4. Eat more beans.


Beans are high in fiber and protein. They can be added to all kinds of soups, stews, and salads, even to sandwiches and wraps. Beans are a great way to increase fiber-intake and overall nutrition and they are high in protein and antioxidant. Beans are a true, natural super-food!


5. Eat whole grain cereals.


Breakfast is the most important meal of the day. The food you eat in the morning determines the energy you will have to take on the day. If you and your family are used to eating cereal for breakfast, try swapping out sugary cereals for ones with whole grains and low sugar content. It’s a great way to start your day off with a healthy dose of fiber!


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