The document discusses the importance of dietary fiber, which is found exclusively in plant foods and helps regulate blood sugar levels while promoting digestive health. It provides recommendations for daily fiber intake, emphasizing a variety of vegetables, whole grains, fruits, and legumes, along with strategies for incorporating fiber-rich foods into meals. Increasing fiber intake should be gradual, complemented by adequate hydration, for optimal health benefits.

1. By Neelam Singh
Nutritionist

2.  Also known as roughage or bulk
 Present only in plant foods
 No fiber in animal products.
 Most of the fruits, vegetables, beans & whole grains are rich in fiber
 Mostly concentrated in the skin, seeds, and membranes.

3.  Passes through our intestine undigested.
Longer time to chew .
 Increases volume of food without increasing calories.
 High fiber food takes long time to digest than refined foods.
 Helps in regulating blood sugar levels.

5. 3 serving of a variety of vegetables specially
green leafy vegetables per day.
5-6 ounce of whole-grain per day and at
least one serving in every meal.
1½-2 serving of colorful fruits with
skin or seeds.
Women – 25 gm/d, Men -30.8 gm/d

6. Fruits: With edible skin & seeds.
Whole grains: Include those with bran & germ.
Beans and legumes: Include variety
Nuts & Seeds: Only handful of them are enough.
Vegetables: Especially green leafy vegetables

7. Breakfast:
 Oatmeal topped with slices of berries or nuts .
Add oatmeal, raisins, berries to homemade cookies & muffins.
 Frozen berries, a handful of greens and half a banana in a smoothie
 Add black beans, spinach, tomatos to your eggs
Lunch:
 Use whole wheat flour for baking.
 Sprinkle flex or chia seeds on top of your salad, soup, yoghurt.
 Add beans, lentils and corn to your salad, soup, casserole.
Dinner:
 Start dinner with a small side salad
 Whole wheat or quinoa pasta instead of white pasta
 Whole fruit as a dessert

8.  Increase fiber gradually
 Too much too soon causes bloating ,gas , constipation
 Increase water intake at least 8 glasses/day.
 Best to get fiber from food rather than from supplements

9.  Good natural way to reduce body weight.
 Decreases the intake of calories.
 Increase intake of fruits, vegetables, beans,
whole and high fiber cereal.
 Replace refined food with high fiber food.
 Prevents many health risks.