Whole grain wheat bread is an easy swap, but quinoa, wild rice, lentils, beans, brussels sprouts, broccoli, oatmeal, apples, bananas, flax seeds, and chia seeds all have lots of quality fiber.X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Whole grains also have lots of fiber, which can reduce bloating over the course of 2 weeks. Processed grains (like white bread, white flour pastas, and white rice) are less nutritious than whole grains, which fill you up and lower the risk of heart disease, obesity, certain cancers, and diabetes. Replace processed grains with fiber-rich whole grains.
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