Ways to Add Fiber

The food palate of this generation has changed a lot over the past few years. While most of it is leaning towards the bad, there are still some who choose healthier alternatives. If you are someone who has a reasonably good palate and have a mix of Indian and continental healthy options in your diet, there are simple ways to boost your fiber intake.

For instance, you could start your day with a whole grain cereal that has at least 5 grams of fiber. Look at the list of ingredients to be sure that there is whole grain.

Take your time when you are doing your monthly grocery shopping and read the labels of all the products you buy. This will prove to be very beneficial and also, it is a one-month initiative. From next month, owing to experience, you will know what to buy. Choose foods with at least a few grams of fiber per serving. A good source of fiber has 2.5 to 5 grams of fiber per serving and an excellent source of fiber has 5 grams or more per serving. Keep this scale in mind while you shop.Use whole grain bread with at least 2 – 3 grams of fiber per serving. This is for your sandwiches.

Choose whole fruit over fruit juice. Whole fruit can have twice as much the amount of fiber as a glass of juice. Plus the added sugar in juice isn’t going to help you.

Toss beans into your soups, salads and any other dish you think they might go well with. Not only do they provide the fibre content you need, they also provide the crunchy element to otherwise bland dishes!

Experiment with international cuisines such as Mexican or Middle Eastern that use whole grains and beans in their main dishes.Instead of chips and other oily foods, snack on raw vegetables with a hummus dip or any other dip of your liking.

If you are not already taking care of your fiber needs, it is a good time to start now. It is best to boost fiber in your diet gradually and drink plenty of water so that there is a lot of time for your digestive system to adjust. A good rule of thumb is to add about 5 grams of fiber per day, spread throughout the day until you reach your goal.