What are some high-fiber foods? Easy ways to incorporate them into your daily diet

“Let’s try to be more mindful of fiber.”

Even so,

some people might wonder,

“So, what should I eat?”

When you think of fiber, you might first picture vegetables and salads.

But foods containing fiber aren’t limited to vegetables.

They are found in a variety of foods we eat every day, including fruit, legumes, grains, starchy vegetables, and mushrooms.

The important thing isn’t to start a special diet, but toslightly expand your options within your usual meals.

This time, let’s explore ways to effortlessly incorporate fiber into your daily diet while living in Thailand, where eating out and ordering delivery are common.

Fresh green salad with vegetables, tomatoes and cheese for a healthy meal

Fiber isn’t just salad

When you think, “I should get more fiber,”

you might feel like you

“have to eat lots of vegetables”

or “have to eat salad every day.”

Of course, vegetables are one of the foods that contain fiber.

But you don’t need to prepare a large salad every day.

For example,

Vegetables
Fruit
Legumes
Grains
Starchy vegetables
Mushrooms

are also foods that are easy to incorporate into your daily meals.

Rather than relying on just one food, try combining a variety of foods.

When you think about it that way, fiber might feel a little more approachable.

Fresh ripe mango sliced and served as a tropical fruit dessert

For breakfast, just add “one thing”

Busy mornings.

Just coffee.

Just bread.

There are days like that.

If cooking a proper breakfast every morning is difficult, you can start byadding just one thing to your usual breakfast.

For example, fruit.

Bananas, guavas, dragon fruit, and other fruits are readily available in Thailand.

Or, when choosing your usual bread or cereal, take a little closer look at the types of grains included.

Rather than “changing your entire breakfast for the sake of your health,”

your usual breakfast plus one thing

is much easier to stick with on busy mornings.

Japanese udon noodles with egg and green onions as a simple everyday meal

Don’t let lunch end with “just the main dish”

When you’re at work, your lunch break is inevitably limited.

You probably often choose dishes that can be eaten on their own, such as noodles or rice dishes.

In those cases,

ask yourself, “What else could I add to this meal?”

Add a vegetable side dish.

Choose a dish with legumes.

Eat fruit after your meal.

You don’t have to drastically change your usual lunch; you can simply change how you choose it.

You don’t need to make it perfect every time.

If you think, “I didn’t have enough vegetables today,” try to be more mindful the next time you eat.

It can also be helpful to think about it over a slightly longer period, such as a day or a week.

Thai cuisine also offers a variety of options

Living in Thailand means you can choose from many options in the foods around you.

Stir-fries with vegetables.

Dishes with legumes and vegetables.

Fruit.

Starchy vegetables.

A variety of ingredients are readily available.

Rather than thinking, “I have to eat special foods for my health,”try to be a little more mindful of the types of ingredients in the foods you usually eat.

That alone can change the way you choose your meals.

Eating out or ordering delivery doesn’t mean you can’t maintain a healthy diet.

The important thing is to occasionally reflect on what you usually choose.

Fresh cut lettuce prepared in a bowl for an easy vegetable salad

If you live alone, choose “what you can finish”

When you live alone,

you might worry that

“you’ll buy vegetables but not finish them.”

If you buy plenty of food with your health in mind but end up with leftovers in the refrigerator, you may lose the motivation to keep going.

That is why, when you live alone,how easy it is to keep goingis also important.

Buy only what you need for that day.

Use pre-cut fruits and vegetables.

Choose ingredients that are easy to prepare.

On days when you eat out, add one side dish.

Choosing methods that suit your lifestyle will make it easier to keep going without overdoing it.

Balanced meal with fresh asparagus, mushrooms, vegetables and steamed fish

If you have a family, choose “what everyone can eat”

You don’t need to overcomplicate things when thinking about your family’s diet.

Prepare fruit that everyone in the family can enjoy.

Add a vegetable dish to the family table.

Incorporate a little variety by including different ingredients.

Especially in households with children, eating the same thing together as a family can help establish daily habits, rather than simply telling them, “Eat your food.”

Health management may sound a bit formal,

but you can start by simply paying attention to what your family eats and drinks every day.

Both diet and hydration are daily essentials

When thinking about your diet, it is easy to focus only on what you eat, but staying hydrated every day is another important habit you should not forget.

This is especially true in Thailand, where you may often spend time in hot environments.

When you wake up in the morning.

At mealtimes.

During breaks at work.

When you return home.

If you build regular times to drink water into your daily routine, it will be easier to remember.

At ONSENSUI99, we believe that rather than doing something special only on certain days,it is important to make it easy to keep goingin your daily life.

You can also find information about daily hydration in this article.

▶ Starting a Morning Water Routine in Thailand | Tips for Staying Hydrated Effortlessly

Before looking for “what you are missing,” take a look at your daily diet

When researching health,

you will come across a lot of information about

“what you should take”

and “what you are missing.”

But the first thing you should look at is your own daily diet.

What did you eat for breakfast?

What did you choose for lunch?

What did you eat for dinner?

Did you have any vegetables?

Did you eat any fruit?

How about legumes and grains?

And were you staying hydrated?

Simply reflecting on your daily diet may help you notice things you hadn’t considered before.

Take things one step at a time

There is no single perfect answer for a healthy diet.

Everyone’s lifestyle, job, and family situation is different.

That is why it is important to ask yourself,

“What can I realistically keep doing?”

Have a piece of fruit in the morning.

Add a vegetable dish to lunch.

Have a dish with legumes or mushrooms for dinner.

And drink water regularly.

You do not need to start everything at once.

Just choose one thing you can do today.

Then try to keep doing it tomorrow.

Why not start thinking about your diet and your family’s diet little by little, one small choice at a time?

How to incorporate dietary fiber into your daily meals? Tips for making it easy to stick to while living in Thailand