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Reaching for Fiber!!


Quick Tips for incorporating daily fiber to your diet:

Fruits:  Fresh fruits have fiber in the range of 2 g to 9.9 g from banana to pear. Orange, apple and pear (with the skin on) are also high-fiber choices. Fresh fruits are a better source of fiber than fruit juices.

Tip: Add a fruit to your breakfast for quick beneficial fiber. Get off to a refreshing start by adding chopped fruit to breakfast cereals like oats or by making a fruit shake/smoothies.


Vegetables: Spinach, broccoli, green beans, peas are high-fiber vegetables. Fiber content of vegetable range from 1 to 2 grams per 1/2-cup serving.

Tip: To boost your daily fiber intake, add vegetables to pizza, pasta, omelets and sandwiches or simply have a bowl of vegetables as salad.


Whole- grains:  Using whole grain cereals like atta, bran, brown rice against refined grains like maida, sooji and white rice.

Tip: Add whole-grain cereals like wheat flakes or oatmeal with 3 or more grams of fiber per serving. Use whole-grain for chapatti and whole bread breads for sandwiches.  


Seeds: Seeds are a great source of fiber and other nutrients. 1 Tbsp of flax seed contain approx 2 g of fiber, 30 g of almonds has 3.5 g of fiber and 1/4 cup of sunflower seed has 3.9 grams of fiber. One ounce of almonds has 3.5 grams.

Tip: Add chopped roasted nuts or seeds to salads or yogurt

 So make some changes in the diet to reap in the health benefits of fiber like weight management, blood gluocse control and bad cholesterol lowering.