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Constipated, hyperglycaemic and always hungry? If this sounds like you, better up your fibre intake. It keeps you full, helps you lose weight, improve your digestive health, keep your heart healthy and even prevent cancer. Unfortunately, most of our food we eat is stripped clean of its fibre and nutritional content. Unless you are really making a conscious effort to incorporate leafy greens, salads and fruit into your diet, chances are slim that you are getting enough fibre. But small dietary tweaks can help you counter this problem.
Sneak a fruit or two between meals: Punctuate your meals with a fruit or two. Not only will it satiate your in-between-meals hunger, but also supply you with enough fibre. Be sure to eat it with its skin for maximum benefit, unless of course it's a banana.
Top your food with flaxseeds: Add crunch to your meals by sprinkling a handful of roasted flaxseeds into your subzi, soups or rice preparations. It's high in fibre and nutritionally dense.
Add a generous helping of vegetables to low-fibre dishes: If you can't do without that packet of instant noodles, at least add a generous amount of veggies to it. Use tomatoes, beans, peas and carrots to supersize its fibre content.
Make everything multigrain: Turn your regular flour-based foods multigrain by adding a mixture of healthy fibrous flours like jowar, ragi, buckwheat, amaranth, bajra, etc.
Add oats to your idlis: Here's a sure-fire way to make your idlis and dosas more nutritious. Just add a cupful of oats to the batter.
Replace mayo-based dips with hummus: Send your high-calorie, transfat-rich dips packing and use healthy dips like hummus, tahini and bean paste instead. Spike them with spices and garlic and you will never miss mayonnaise again.
Don't forget to eat a handful of dry fruits and nuts: This Diwali, every Indian household must be teeming with dry fruit hampers. Why not put them to good use by eating a handful every day.
Replace juice with whole fruits: Juicing destroys the fibre and adds to the sugar load. It's always better to eat the whole fruit for two reasons. One, it makes more sense fibre wise. And two, the fibre prevents your body from experiencing a sugar spike.