Like all other nutrients fiber is essential to have a healthy life. Fiber rich diet helps to relieve the problem of constipation and reduces the risk of type 2 diabetes. Also, fiber rich diet takes long time to pass through the stomach and gives the feeling of fullness and also the feeling retains for a long time. The feeling of satiety automatically reduces the amount of your food consumption, an essential requisite to lose weight and also to maintain the ideal weight. Though fiber has great importance in maintaining perfect health, a great number of people do not consume enough fiber as most of the fiber rich diets are tasteless. Knowing the importance of fiber rich diet, let’s know how to consume more fiber very easily without any pressure.

Only raw fruits and vegetables are good source of fiber. Most of them are not aware of the fact that processed fruits juices do not have the right amount of fiber and should be consumed in large amounts. Also, these processed fruit juices are rich in sweeteners that add calories to your diet. Carrot and broccoli are good source for fiber. Snack on these foods instead of having cheese rich burgers. Having fresh fruits and vegetables will not only gives the required fiber but also cleanses your body. Wondering how? Fresh fruits and vegetables are a rich source of antioxidant which help to eliminate the free radicals from the body and helps to maintain a perfect health.

Next to fruits and vegetables, the whole grains are good sources of fiber. Some of the fiber rich whole grains include brown rice, barley, millet and whole wheat. Avoid breads that are made of processed grains. If you cannot have these whole grains, one of the best solutions is to soak these grains over night and dry them and make it a powder. This powder can be used to make bread.

Avoid having meat and fish; they are poor sources of fiber. Fiber can be obtained only from plant sources and is of two kinds, the soluble fiber and the insoluble fiber. Soluble fiber is present in fruits like apples and insoluble fiber is present in whole grains.

Beans, chickpeas and lentils are also rich sources of fiber. In addition, they are rich in proteins that help to build the muscles. Include bran flakes along with your cereals.

If you love to have muffins, prefer muffins made of bran, oat meal and whole grains.

Along with yogurt, have low carbohydrate fruits such as raspberries, blue berries and strawberries. You can even include cashews and almonds. If you are a cookie lover have oatmeal raisin cookies instead of the regular ones.

It is recommended to increase the fiber content gradually. If essential, it is recommended to take the advice of a physician for guidelines on how to eat more fiber. It is recommended to consume 20-35gms of fiber regularly. However, requirements vary with age and gender. Younger people require more fiber than old age people.

Jason Ladock

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