Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. I
Say YES to Whole grains
A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
Snack on fruits
While excessive sugar intake can be harmful, this doesn't apply to whole fruits. Rather, they are high in nutrients and satisfyingly filling. If you can tolerate fruit and you're not on a low carb or ketogenic diet, by all means, eat fruit.
Include veggies in your diet
Include a colorful array of vegetable in your meals . add spinach, broccoli, carrots, and Brussels sprouts to your plate.
Beans, lentils, and chickpeas are excellent sources of fiber and protein. add them to soups, salads, and stews
nuts and Seeds Like almonds, chia seeds, and flaxseeds are fiber - rich yoghurt or add them to smoothies for an added crunch and nutrition boost.
Keep the skin on fruits and vegetables. Apple peels, potato skin, and cucumber skins are fiber- packed, providing an easy way to enhance your intake
Start your day with a fiber- rich breakfast. choose high - fiber cereal, oatmeal, or whole grain toast. Add fruits and nuts to enhance the fiber content and flavour.
Hydrate with fiber
Drink plenty of water throughout the day, especially when increasing your fiber intake. Water helps fiber do its job effectively, ensuring smooth digestion.