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Choose whole foods: Choose whole foods such as fruits, vegetables, whole grains, and legumes as they are naturally high in fiber. Try to consume these foods in their whole form (instead of as juices or smoothies) as they contain more fiber and less added sugars.
Read food labels: Read food labels to determine the amount of fiber in packaged foods. Choose foods that contain at least 3 g of fiber per serving.
Increase your vegetable intake gradually: If you're not used to consuming a lot of fiber, it's best to increase your intake gradually to avoid digestive discomfort. Aim to add a few grams of fiber to your diet each day until you reach the recommended daily level.
Drink plenty of water: Fiber absorbs water, so it's important to drink plenty of water to avoid constipation and promote digestive health.
Include a variety of fiber-rich foods: This includes soluble fiber found in oatmeal, beans, and fruits, and insoluble fiber found in whole grains, nuts, and vegetables.
The recommended daily fiber intake is 25-30 g. This is a lot of fiber, so you don’t want to eat all of it at once, or you may start to experience GI tract issues! Instead, include fiber as a part of every meal and snack that you consume. For instance, a green smoothie for breakfast, a salad with crispy chickpeas or sprouts for lunch, and a chia pudding along with some green leafy vegetables for dinner. As long as each meal contains roughly 8- 10 g of fiber or more, you’ll consume enough.
Here are some simple recipes for you to up your daily fiber intake:
Cucumber thalipeeth- This cucumber thalipeeth (cucumber mix millet pancake) is a must try. It is loaded with cucumber fiber, making it heavier on the gut but low in calories. It’s a great breakfast option and a perfect replacement for poha, rice, or roti in a major meal as part of a weight loss diet.
Minty pineapple-spinach smoothie: Green smoothies are the perfect way to pack a few extra nutrients into your busy day. This amazing recipe is perfect, especially if your daily vegetable and fruit intake is inconsistent or low.
Quinoa upma: Eat quinoa for breakfast and you’ll get your day off on the right foot with a balanced meal that provides long-lasting energy and supports your overall health.
Cucumber sub: Guilt is the last thing you should feel after eating any food! If you love subs and sandwiches then avoiding the refined flour in bread is one good hack to keep your meal/snack healthy. Try this cucumber sub, a crunchy and healthy alternative to regular sandwiches and subs.
Buckwheat dhokla: Rich in fiber, protein, vitamin B, flavonoids, antioxidants, and minerals like magnesium, manganese, and phosphorus, this low glycemic index dhokla recipe is perfect for days when you are fasting.