4 ways to add more fiber to the diet

Feeling blocked up? Well, then it's time to add fiber to your diet. Lack of fiber not only leads to constipation, but it can also affect weight management. If you are trying to lose weight, the best thing to do is to incorporate adequate fiber into your diet. Fiber can improve gut health by promoting healthy gut bacteria. It can also lower cholesterol levels and thereby reduce the risk of diabetes and heart disease. So, how much fiber should you really consume in a day? Men should aim to get 38 grams and women 25 grams of fiber in a day. But how to get it? Well, here are 5 ways you can improve your fiber intake. Take a look.

Whole grains

Try to incorporate whole grains in your diet. Eating refined grains such as white bread, breakfast cereal won’t complete your fiber intake goals for the day. These are highly processed foods, which lose their fiber during the processing. Instead, go for whole grains such as wheat, quinoa, and whole grain bread. You can start your day by eating these healthy meals. A cup of cooked quinoa offers 5 grams of fiber, while white rice provides less than 1 gram. They not only benefit your gut health but also keep you full for longer.

More veggies

Eat your greens and colours - veggies. The aim should be to incorporate veggies in most of your meals. Vegetables are a good source of dietary fiber. Carrots, beetroot, broccoli, and Brussels sprouts are some of the vegetables that are rich in fiber. Half a cup of carrot (cooked) contains 2.3 g of fiber. You can also eat your leafy greens, such as spinach, for fiber.

Fruits are welcome

Fruits are also a good source of dietary fiber. Berries such as raspberries, strawberries, and blackberries are rich in fiber. Pears and apples with skin, banana, guava, and avocados are also great. A large pear has about 2.0 g of fiber. A cup of fresh raspberries has 3.3 g of fiber. Aim to eat at least five servings of veggies and fruits daily.

Video

Chia seeds

All the hype around chia seeds is really true. They are nutritious and a great source of dietary fiber. 100 g of chia seeds contain 34.4 g of fiber. Chia seeds form a gel-like substance when soaked and contain up to 93% insoluble fiber. These tiny seeds are also rich in polyphenols, calcium, magnesium, phosphorus, and potassium. However, you must soak the chia seeds in water properly. Soak the seeds for at least half an hour, or overnight.