Add More Fiber to Your Meals
A low-fat, high-fiber diet promotes gastrointestinal health and may protect against Heart disease, Diabetes, Colon & Rectal Cancer, Breast and Prostate cancer.
Fiber is not a nutrient. But is has a very important role in our diet.
High Fiber Food are low in calories and low in Fat and are more filling.
Fiber, found only in plant-based foods, is a general term for the complex carbohydrates in foods that pass through the body undigested. There are two different types of fiber: soluble and insoluble. Soluble fiber dissolves in water; insoluble fiber doesn’t. Some foods contain soluble fiber, others contain insoluble fiber, and many contain a combination. The two types of fiber act differently in the body, and both are important. But increasing the overall fiber content of your diet is more important than focusing on the specific types of fiber.
All of these foods are good sources of fiber:
- Whole grains. These are grains, such as wheat, oats, rice, barley and corn, that have not been refined. Refining is the process of removing certain parts of the grain — the parts that happen to contain the fiber. White flour is made from refined wheat grain, whereas whole-wheat flour is made from unrefined wheat grain.
- Fruits and vegetables. Fruits and vegetables are high in fiber.
- Legumes. Legumes are dry beans and peas. In addition to being an excellent source of fiber, legumes contain vitamins and minerals and are a good source of protein.
- Nuts and seeds. Nuts and seeds are high in fiber, but are also high in calories and fat, so don’t go overboard.
Prefer Whole Wheat Bread ( Brown Bread ).
Prefer Brown Rice or Barley to white rice.
Eat bean based dishes more often.
Add nuts and seeds and dried fruits to salads.
When possible eat vegetables and fruits raw and with skin.