5 Creative Ways to boosts fiber intake

Fibers are essential nutrients to be included in our diet. Fiber helps in keeping fuller for long, treating constipation, reducing cholesterol levels, and maintaining blood sugar levels. Fiber is present in fruits, vegetables, nuts, seeds, dried fruits, whole gains, and pulses. These sources of fibers are also rich in vitamins and minerals. Having fruits and vegetables directly at times is boring and avoided by many. Kids especially tend to not prefer having fruits and vegetables given to them directly.

Here are 5 creative ways in which you can boost your fiber intake –

• Preparing low-calorie, high fiber desserts – Fruits are nature’s candy, and having them as dessert is a healthy way. Chia seeds pudding or yogurt parfait or smoothies with mango or banana or berries or any of your favorite fruit as a topping. These will way one will enjoy and ensure to include fruit in the diet.
• Revamp the processed foods – A lot of us and kids especially often indulge in ready and easy to prepare foods like Maggie, Pasta, noodles, and Sandwiches. Adding lots of veggies to them can help in preparing them in a healthy manner as well as intake of sufficient fiber is ensured. Also, ensure adding lots of veggies to pizza. These small ideas help insufficient intake of fiber and also make meals healthy.
• Using of Nuts and Seeds – Nuts and seeds are rich in fiber and healthy fats. Sprinkling seeds on salads, soups, and desserts are ways in which we can include them and enjoy their benefits. Also having nut butter as spreads instead of other regular butter is a healthy way of including the nut in daily diet.
• Veggies as a main Ingredients – Including veggies in the form of salads, soups, and sabzi is boring at times and we crave for variety of foods that can be healthy. Making veggies as a major ingredient can be a perfect twist and way to include more fiber. Noodle spirals from vegetables like zucchini, and carrot. Pizza base out of sweet potato, broccoli. Cauliflower rice swapped for normal white or brown rice.
• Dips – Preparing dips out of fresh vegetables to replace all those ready-packaged dressings is a great idea to include fiber in the diet. Dips can be prepared from vegetables as well as pulses like chickpea for hummus. Dips can be again enjoyed with whole-grain crackers or pitas or any other accompaniments to have a perfect healthy snack.

Over To You –
Fiber can be included in our daily diet in a variety and innovative ways.