Fibre is good for the gut health and also aids in weight loss. But to make the most of it, Ms Rina Baliga, Dietician, Fitness First India lists few simple tips you must follow while ensuring a fibre rich diet.
Never load up your intake of fibre at once. Instead, gradually build up your fibre intake by including foods rich in fibre like oats, vegetables, fruits and multigrain bread in the diet.
Make sure you increase your water intake as you up the intake of fibre as eating fibre without water intake could lead to constipation. Also, having too much fibre in one go could lead to diarrhoea so watch your intake.
Do not depend solely on a single type of food or on a particular food group to meet your daily dose of fibre. Instead, consume fibre rich foods from all food groups like cereals, pulses, fruits, vegetables, nuts and oilseeds, grains and legumes.
Make a list of fibre rich foods and ensure you're maintaining the consumption of those foods on a daily basis. Consume vegetables and salads at least twice a day, fruits about 2-3 servings each day and nuts and seeds for snacking.
Consume fibre from natural food sources rather than relying on OTC (over the counter) laxatives and husk. This could include snacking on nuts, roasted chana, dry fruits, flaxseeds and other mixed seeds etc.