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With today's emphasis on fast and highly
processed foods, our diet may be lower in the dietary fiber complexes
we need. Obviously, the best way for us to obtain fiber is to eat more
of it from a wide variety of fiber rich food in our diet. Fresh
fruits, cereals and whole grain breads are part of the solution.
Lentils, peas and beans are not only high in fiber but also contain
significant amounts of protein. Nuts, seeds and dried fruits make
excellent high fiber snacks.
Start increasing your intake of dietary
fiber with more whole grains, fruits, beans and vegetables. It is an
important part of a sound nutrition as fiber may decrease the risks of
some kinds of cancer, helps to regulate cholesterol and blood sugar,
aids digestion and prevents constipation. For most people, 20 to 35
grams of fiber daily is considered to be optimal.
Try to add fiber to your diet by:
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Eating vegetables raw, lightly cooked or
steamed
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Eating unpolished rice, wheat germ or
bran
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Choosing whole grain products over those
made with refined flour
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Eating more vegetables and fruits
unpeeled
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Eating more oatmeal and whole grain
cereals
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Garnishing yoghurt with bran flakes,
rolled oats or grain cereal
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Using whole grain pancake or waffle
mixes and top with fresh fruits
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Adding chick peas, lentils or kidney
beans to rice dishes for add fiber
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