The trick is to add fibrous foods very slowly and gradually into your daily intake so that they do not affect you adversely. Your goal should be about 25 to 30 grams of fibre a day.
Your breakfast should consist of one whole grain cereal which (read the label) contains at least 5 grams of fibre in every serving. You could add raisins, banana or apple pieces to add to the taste and nutrition.
Eat as many raw veggies as possible in the form of salad – you could add a tasty dressing to make it more attractive. Whenever hungry between meals, try munching on carrots or celery. Can’t take raw vegetables? Then steam them or try them sautéed until they are crunchy yet tender.
White rice has empty calories. Substitute this with brown rice which has thrice the amount of fibre.
You could add beans (rajma and dry beans) to the soup. Tip: do not cook them in the same water that you have soaked them in as it will cause bloating and gas.
Some soft fibrous foods can also help in getting rid of constipation. Concentrate on eating a fibre-rich breakfast.
Figs as a source of fibre
Figs are a great source of fibre and they can be taken as a snack when you are hungry. It will also satisfy your sweet tooth. Can be taken during coffee breaks in office too. Toss a few figs into any green salad – they not only add flavour and taste but texture as well. When blended with low fat cream or cottage cheese they can be used as a spread for toast or you can use it as a dip for fresh fruit. They can add crunch to your cereal when chopped and put on cold cereal or oatmeal.
Where fibre addition can help
Though certain health conditions cannot be totally avoided, you can deal with them better with the addition of adequate fibre in your diet.
Strokes and heart conditions
Soluble fibre can help eliminate cholesterol that can cause heart attack or stroke. Available in oatmeal, in fruits like oranges, veggies like ladies finger.
Constipation and Piles
Intake of fibre can prevent constipation. There will be no need to take any laxatives if your fibre intake is adequate. Available in fruits like apple, roots like sweet potato, grains like barley and dried beans.
Diabetes
The body becomes better equipped to handle insulin and glucose. Replace refined carbs with whole grains. Available in whole wheat bread, crackers, and wheat products which are made from bran
Diverticulosis
The muscles of the intestine get totally toned up when processing fibrous foods. This prevents pouches from forming in the intestines that can become painfully inflamed.
Appendicitis
Intake of fibre rich fruits like apricots and peaches can prevent the development of appendicitis as they help in keeping the bowels soft
Lose weight
By eating fibre rich foods you consume less fat and less calories. Fibre satisfies the palate faster and you feel fuller after eating fibre. After a satisfying fibre rich meal, top it with a fruit dessert made up of plums, strawberries or peaches. You can add cinnamon for taste.
Impotence
Deal with impotence the fibrous way! Lower your cholesterol with foods like Brussel sprouts, zucchini and beans which help in unclogging the blood vessels. L-arginine, a protein found in beans helps to improve potency.
Cancer
A high fibre diet can help prevent colon and rectal cancer. The fibre speeds up digestion and throwing out of unhealthy cancer causing compounds from the digestive system.
So just load up your diet with whole grains, legumes, fresh fruits and veggies and power yourself to good health the natural way!
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