High-fiber diet may reduce your risk of diabetes, some gastrointestinal disorders, high cholesterol, coronary artery disease and obesity

The low-carb craze is everywhere, but the truth is, there are good carbs and bad carbs. Fiber ranks among the good ones. A high-fiber diet may reduce your risk of diabetes, some gastrointestinal disorders, high cholesterol, coronary artery disease and obesity.

The June issue of Mayo Clinic Women’s HealthSource suggests ways to increase fiber in your diet:

Eat a high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.

Add bran cereal or unprocessed bran when making foods such as meatloaf, breads, muffins, cakes and cookies.

Choose whole-grain bread instead of white bread. Look for breads made with 100 percent whole-wheat flour.

Substitute whole-wheat flour for half or all of the white flour when baking.

Experiment with whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.

Try adding canned kidney beans, garbanzos and other beans to canned soups or salads.

Eat snacks that are high in fiber, such as fresh and dried fruits, raw vegetables, low-fat popcorn and whole-grain crackers.

Add barley to soups and stews.

Eat generous quantities of vegetables and fruits.

Mayo Clinic Women’s HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic.

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