As initiate a step to add fiber into your diet you should do it slowly and consider you current consumption of fiber. If in the regular condition, you get 10 grams fiber each day, do not make a big change as you add it into 35 grams. If you add it slowly, you will give time to the digestive system to adapt and accept the change of your fiber intake.
Arrange your meal servings start from breakfast. If you have already taken a fiber packed regularly in your breakfast, then you can add a solid fiber around 5 to 10 grams to your diet. For example, you can eat cereal described in 5 or more grams fiber per serving. Then you can eat a whole wheat bread into your breakfast as your new habit.
The whole grains are great way to add fiber into your diet because the outer skin is not removed through the processing and maintain its content of fiber. If you consume the whole grains, it will not only help keep you healthy as the fiber content, but it also helps you easily reduce fat. With the help of whole grains, your body will normalize the glucose and insulin, so the fat in your body could be melted easily.
The next ingredient should be included into your diet is fruits and vegetables, but the fact said the skin is the most fiber located. Apples or potatoes will be greatly supplying you with high fiber if you also eat the skin. When you cook the potatoes with its skin, then you can accept the vitamins and minerals in the tissue.
In addition, you can increase your consumption of beans. These ingredients are recognized as high fiber just like the protein. You can add beans to your soup or salads. Then you can choose chili or consume humus or even Mexico foods, because these foods generally incorporate beans like enchiladas, burritos, quesadillas, tacos, nachos.