Most fruits and vegetables are high in fiber. Dietary fiber has complex carbohydrates from plats that humans lack the enzymes to digest. Fiber passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
Take a Fruit with your Breakfast
Blueberries, Raspberries, Strawberries or Blackberries are rich in fiber and try adding fresh berries to your morning cereal or yoghurt. Lentils, Black beans, Peas, Broccoli, peas, Oat meal are rich in fiber.
Replace Dessert with Fruits
Eat a piece of fruit, such as a banana, apple, or pear at the end of a meal instead of dessert. Top with low fat ice cream or frozen yogurt for a delicious treat.
Eat Raw Fruit instead of Juice
Raw fruit are rich in fiber and the juice contains only 2/4 of it. Juicing beats eating whole vegetables and fruits because you can better absorb the nutrients. It also helps to reduce your risk of cancer, boost your immune system, remove toxins from your body, and help you drop unwanted pounds.
Take Fruit along with Peel
Peeling reduces the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears. Vegetables peels or skins are particularly good sources of insoluble fiber, which prevent constipation. Potato skins are rich in fiber, iron potassium and vitamin B than the flesh of potato.
Make Snack Count
Fresh and dried fruit, raw vegetables, and whole grain crackers are all good ways to add fiber at the time of evening snack. Take a handful of nuts during the snack time and this is rich in high-fiber for a healthy life.
Start your Day with Fiber
Replace white rice, bread, and pasta with brown rice and whole grain products. Look for whole grain cereals to boost your fiber intake at breakfast. Choose whole grain bread for toast and sandwiches. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.