Tips for Increasing Fiber Intake

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Here are some ideas for meals and snacks rich in fiber:

Start the day with a breakfast consisting of cereals high in fiber – more than 5 grams of fiber per serving.

Choose cereals that contain bark or fiber. Or add a few tablespoons of wheat bran over your favorite cereal.

Add corn flakes or wheat bran prepared products such as meat, bread, or cakes. You can use products with added bran as a garnish to stews, salads or cooked vegetables.

Eat bread. This shows wheat as the first ingredient label. Find an assortment with at least 2 grams of dietary fiber.

Replace half or all white flour with whole wheat when you bake bread. Wheat is heavier than white flour. Use more yeast for bread or leave more time for the dough to rise, When using baking powder, add 1 tablespoon every 3 cups of whole wheat.
Eat more grains or grain products. Try brown rice, barley, whole wheat pasta and bulgur.

Take advantage of the frozen vegetables. You can use frozen chopped broccoli and add it to the spaghetti sauce for eg. Or get a carrot snack.

Eat more beans, peas and lentil. Add beans to instant soup or salad. You can cook fried nachos of black beans, tortilla chips and salsa.

Eat fruits at every meal. Apples, bananas, oranges, and pears are good sources of fiber

Snacks are important. Fresh or dried fruit, raw vegetables, low-fat popcorn and whole grain crackers are great choices for snacks.

High-fiber foods are beneficial to health. But excess fiber can cause intestinal gas, bloating and cramps Increase fiber in your diet gradually over several weeks. This allows bacteria in your digestive system to adapt to changes. Also drink plenty of water. Fiber works best when it absorbs water.

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