Eating high fiber diet

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1. There are two types of fibers. One is soluble and the other is insoluble.
2. Soluble fiber includes those that are made up of carbohydrates and absorb in water. Examples are oats, barley and legumes.
3. Insoluble fiber comes from plant cells and does not dissolve in water. Examples are wheat, ragi and other grains.
4. Traditionally, fiber is insoluble fiber.
5. Dietary fiber is a combination of soluble and insoluble fiber.
6. The recommended amount of dietary fiber is 20–35 gm in a day.
7. Eating a high–fiber diet both can prevent constipation, reduce cholesterol, and help in reversing obesity and heart diseases in children and adults.
8. A high–fiber diet should be a balanced diet with food from all food groups.
9. The common sources of fiber are whole grain produce and cereals, legumes, fruits and vegetables.
10. One should eat fruits with significance, such as prunes and peas, which are natural laxatives.
11. Raw vegetables such as carrot, garlic or cherry tomatoes are rich in fiber.
12. Salads with dark green lettuce provide high fiber content.
13. Eating whole wheat bread or with added fiber is a rich source of fiber.
14. Prefer brown rice over white rice.
15. You can eat whole wheat carbohydrates, bran muffins, bran cereals or oat meals.
16. Avoid eating refined white flour, cereals and other starches.
17. If juices are to be taken, one should take 4–6 ozs.
18. Fruits are better than juices
19. Try to develop a taste for bran by starting with 2–4 table spoons every day.
20. Mix a high fiber cereal with a regular cereal.
21. Isabgol is a fiber supplement.