Increase Fiber in Diet & Reduce Weight

To reduce weight and improve overall health of the body, it’s necessary to include more fiber in the diet. You can take care of every meal you take every day, to get better results. Ensure, you have included sufficient dietary fiber every day.  For that, you can take care of these points.

How to improve dietary fiber intake?

1. Almost half of your food plate should contain fiber. Include vegetables at least 2-3 times and fruits at least twice every day. Green vegetables and leaf vegetables are rich in fiber. You can include them in salads too.

2. Brown rice includes fiber. So, instead of using polished white rice, consume rice along with bran. You can also powder wheat and other grains with home along with bran, and avoid polished cereal powders. It improves fiber content in your diet.

3. Instead of using confectionaries or snacking high calorie food, you can substitute them with fruits, which are rich in fiber. If you make fruit juices, fiber content will be lost.

4. Include nuts in your daily diet. Apart from fiber, nuts include healthy fats too.

5. You can include pulses, and can add to soups, stews and carbohydrate dishes as well. It improves taste of the dishes too.

6. While preparing smoothies, you can add different varieties of fruits and vegetables like banana, berries, avocado, spinach, carrot etc. It improves health quotient of the smoothies.

7. Chia seeds and flaxseeds are abundant in fiber. You can add such seeds to smoothies, curd, milk, oats etc.

8. You can also include different types of millets in your daily diet,

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