Tips for increasing daily fiber intake
Suddenly adding large amounts of fiber to your diet can initiate some digestive problems like diarrhea and severe cramping. Therefore, you should add fiber to your diet gradually. Take small amounts of fiber rich foods, or include some fiber supplements in your diet until your body gets accustomed to it.
- Substitute refined flour by whole wheat flour in all the home made preparations. Make chapatis without sieving the wheat flour.
- When purchasing from outside, check the ingredients of bakery products. Insist on the products made up of whole wheat flour and whole grains. Some recommended bakery products are whole-wheat bread, wheat flour biscuits, Oatmeal biscuits and bran fortified cookies.
- Use brown rice, whole barley grains, cracked wheat (dalia), buckwheat and millets as cereals.
- Eat skin and edible seeds of raw fruits and vegetables.
- Take popcorns, crackers, fruit chat instead of high fat salty snacks.
- Take dried and stewed fruits like raisins, prunes and apricots.
- Some supplements can also be used in severe fiber deficiency cases.
- Fiber supplements are available in market ranging from bran tablets to purified cellulose (an insoluble fiber). Many laxatives sold as stool softeners are actually fiber supplements. Since different types of fibers work in diverse ways, no one-fiber supplement provides all of fiber’s potential benefits. Persons unable to change their diets might benefit from fiber supplements. Important dietary fiber supplements are Psyllium seed powder (Isabgul), Guar gum and Flavonoids (helpful in the proper functioning of veins).