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Say hello to the saviour of all your tummy troubles, keeper of the healthy gut and a happy heart- Fiber! How often does it happen that this essential ingredient to good health is overlooked and taken for granted?
Quite some!

Eating enough fiber is important for helping prevent chronic diseases like diabetes, heart disease and certain types of cancer. Research also suggests that consuming fiber-rich foods might boost weight loss by helping you to feel fuller after you eat. But despite the well-known benefits, chances are you’re still falling short of the recommended 25 to 35 grams (g) per day. The good news is that increasing fiber intake is easy ; Just add in more delicious whole foods to your favorite meals. We bring to you 5 easy ways that you can actually add to your meals to shed the flab with fiber.

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• Boost your day’s start with fiber
You’ve often heard that breakfast is the most important meal of the day and that is why it is also important to start your day with the right kind of fuel. Choose from options like- a bowl of whole grain cereals with nuts or a whole grain base like bread or whole wheat flour roti for a nourishing sandwich or a wrap.
• Snack on fiber when mid-day swings by
Avoid reaching out to greasy vada pav or extra butter-wala chutney-butter sandwich. Exercise your jaw by munching on some nuts, granola bars, dried figs or apricots.  Snack smart to beat the mid day slump. Whether added to cereal, eaten as a snack, or enjoyed as a simple dessert, fresh fruit is a sweet way to add fiber to your diet. The fruits highest in fiber (up to 3 gm. / one medium sized fruit.) include apples, berries, pears and oranges.
• Bank in big on legumes
Fiber rich legumes like beans, peas, lentils are your best sources of fiber without doubt. Get up to 6-9 gm. of dietary fiber by adding at least 2 medium sized bowls of dal or whole lentils or beans to your day by indulging in whole grain dals, lentil soups, or hummus!
• Explore the kingdom of fiber.
There are 2 types of fiber that you can make most of from the plants- Soluble fiber (that increases satiety and keeps you full for longer) and insoluble fiber (which regulated your digestive system). Peas, beans, oats, fruits provide the soluble fiber whereas whole grains like millet, jowar, bajra, whole wheat, brown rice, nuts, vegetables provide the majority of insoluble fiber. Make the most of both!

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• Choose whole to be half
Whole grains are a natural source of dietary fiber; As compared to refined carbs (white bread) whole grains retain the bran. To make sure that you are getting enough of it, look for it in the food label- whole wheat, barley, oats, brown rice, bran, millet, bulgur, etc. Make healthy choices to make a better you.
While you are going to be busy picking fiber rich foods, don’t forget to increase your water intake as well. Fiber pull water in to the intestine and without water, it can lead to aggravating constipation than relieving it! Pick one or two ideas, be a little creative, drink plenty of water and you’ll be on your way to a better you!

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