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Adding Fiber to Diet

Dietary Fiber fills you up from inside and gives you satisfaction and doesn't fill you from outside! Everyone in my family have food rich in fiber. Indians have more of Fiber than Americans. This nutrient can help lower cholesterol, prevent constipation and improve digestion. Most whole grains are rich in Fiber.
1. Start with your breakfast. Look for whole grain cereals or oatmeal. Add few fruits and nuts. 
2. Have fruits rich in Fiber. Large Asian pear, Raspberries, Blackberries, Bananas, Blueberries, Pears, Apples are some of the best choices of high fiber. 
3. Add whole grains into your lunch. Whole wheat add more fiber to your diet.
 4. Eat your vegetables. High fiber veggies include Artichoke hearts, Green peas, Spinach, Corn, Broccoli and Potatoes. You can add them to your omelets, sandwiches, pastas, pizzas, salad and soup.
5. When you have a busy schedule you can have dried fruits. They are rich in fiber, help in bowl movement and prevent constipation. Prunes (Helps in digestion), Figs, Dates, Raisins and Apricot are few of them. Add them to your snacks or chop them and garnish them on top of your whole grain cereals and dishes. 
6. Beans are high in Fiber, protein and low in fat. Try having beans instead of meat. You can again add them to your soups, stews, salad, casserole, egg and have it with rice. Lima, Kidney, Edamame, Adzuki and Black beans are the best ones for you.
7. Add flaxseeds to your diet. It helps in reducing cholesterol level. Sprinkle flax seeds onto your smoothie or onto cooked veggies. 
8. Enjoy your dinner with brown rice instead of your white rice. 
When you add Fiber to your diet, add gradually overtime to prevent bloating, and gas related problems due to sudden increase in Fiber.


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