Rojana kitna fiber khana chahiye: We all know that it is very important to have a balance of diet to stay healthy. But often an important nutrient is missing from our plate, and that is fiber. In today’s fast-food and packaged food lifestyle, people eat till filling the stomach, but the real need of the stomach, that is, the fiber is not fulfilled. Fiber not only maintains our digestive system, but it also helps in controlling blood sugar, reducing cholesterol and keeping hunger under long. If you also want your stomach to always feel light and body active, then you will have to increase the amount of fiber in your diet daily. Let’s know 10 easy and effective ways by which you can include fiber in your daily diet without any hassle.
1. Start the morning with high-fiber breakfast
If the day is right, then the whole day passes well. Try to take oats, oatmeal, multiigraine bread or mucli for breakfast. They contain plenty of fiber which keeps you energetic and satisfied for a long time.
2. Eat fruit as a full fruit instead of juice
Often people like to drink juice instead of eating fruits, but the amount of fiber in juice is very low. When you eat the fruit completely, the fiber present in it benefits your body and also improves digestion.
3. Give green vegetables place in the plate
Green and colored vegetables like spinach, fenugreek, broccoli, carrots and cauliflower are found in plenty of fiber. Try to include a large amount of salad or vegetable in every meal.
4. Whole grains
Take brown rice, quinoa, millet, jowar and whole wheat bread instead of white rice, maida or polished grains. They are not only rich in fiber but also give the body energy for a long time.
5. Increase intake of pulses and beans
Pales like Rajma, Chole, Masoor Dal and Moong are also the best source of protein as well as fiber. By including them in the diet daily, not only will you get fiber, but your plate will also be full of taste and health.
6. Eat dry fruits and seeds for breakfast
Almonds, walnuts, chia seeds, linseed and sunflower seeds are rich in fiber as well as healthy fats and protein. These small snacks help in controlling appetite and keeping the body fit.
7. Make salad and soup part of diet
Include salads in every lunch and dinner and try to have fiber -rich vegetables like cucumber, tomato, carrots and beetroot. In addition, vegetable soup is also a healthy and tasty way to get fiber.
8. Choose healthy snacks instead of packed snacks
Eat popcorn (without butter), roasted gram or puffed up instead of chips, biscuits and fried things. They are healthy and full of fiber.
9. Balance of fiber with water
The fiber works effectively only when you drink sufficient amount of water. If you are increasing the fiber in the diet, then it is necessary to drink at least 8–10 glasses of water a day.
10. Adopt a natural source instead of depending on fiber supplements
Nowadays there are many types of fiber supplements in the market, but it is better that you take natural fiber from your diet. Fruits, vegetables, grains and pulses fulfill this need.
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