In its most basic definition fibre is the indigestible parts of plant foods. Fiber lowers the risk of heart disease, cancer, and digestive problems. Fiber balances your cholesterol, helps with weight control, and regulates blood sugar. In short, fiber is inevitable. So, let’s look at a few ways to add more fibre to your diet!
- Eat cereal everyday for breakfast
Ideally, aim for a whole grain, unsweetened cereal, but eating any cereal would fulfil your fiber needs.
Apart from keeping the doctor away, apples contribute to a feeling of fullness and digests slowly because of
- Eat baby carrots and broccoli florets dipped into low-fat dressing
You’ll feel full with a cup of veggies and also get about 5 grams of fiber
- Keep a container of trail mix in your car and office for the munchies
Mix together peanuts, raisins, a high-fiber cereal, and some chocolate-covered soy nuts. A handful of sweet, yet high-fiber, snack should be enough.
- Kidney beans or chick peas
Add kidney beans or chickpeas to your next salad
- Whole grain bread/ Whole wheat bread
Packed with the goodness of fiber whole grain bread makes for the most delicious food item. You can make your own whole grain sandwich. Also, most sandwich shops offer whole-wheat options these days. You know what to choose as your bread variant the next time you visit the sandwich shop.
- Switch to whole wheat and Brown foods
So instead of instant white rice, opt for brown rice. Go for whole wheat pasta instead of regular pasta, similarly, whole-wheat pitas instead of regular, whole-wheat burritos instead of corn, whole-wheat couscous instead of regular.
In every 100 gms of hummus you consume benefits of 6 gms of fiber.
Snack on dried fruit every day
- Dried fruit
Dried fruits are tasty, chewy, satisfying, easy to eat on the go—and loaded with fiber. Try dried apricots, dates, figs, peaches, pears, and bananas.
- Drink your fiber
Blend whole fruits to create your own delicious smoothies. Your drink will be enriched with fiber since everything in the fruit goes into your glass including the edible peel, often missing from fruit juice.
Complement your increase in fiber intake with appropriate fluid intake. Do not forget to hydrate yourself when you load up yourself with these above stated fiber rich foods.