Fiber-Up Your Diet

1. Eat whole grain cereals for breakfast along with one and half tablespoons of wheat germ or unprocessed bran.
2. Fiber-enriched breads or whole-grain are high in fiber.
3. Consume more vegetables, legumes and salads.
   
   
   
   For example, Carrots, cabbages, peas, lentils, baked and dried beans.
4. Fresh-fruit with skin should be eaten as it contains more fiber than juice.
5. Popcorn, nuts, dried fruits, carrots, high-fiber low-fat (less than 1.5gms) snack bars can be eaten at snack time.
6. To soups and yogurt, seeds, nuts and bran can be added.
7. Brown long-grain rice, whole-grain cereals and bran and other whole-grain products should be used.
8. Replace refined flour and breads with whole-grain flour or soy flour and whole-grain breads.
9. Intake of apple, bananas, cherries, pears, peaches, plum and strawberries should be increased.
10. Add garden vegetables, carrot, cabbage, onions, peas, spinach, tomato etc.
11. Each level tsp of wheat germ or unprocessed bran contains 12gms dietary fiber.
    
    
    
    It can be mixed with orange juice or can be sprinkled on cereals or other foods.
12. Fiber absorbs more water than its weight and provides bulk to the diet, so drink at-least 6-8 glasses of water.