If your diet is low on fiber then you will suffer from constipation, irregular bowel movements and may also be over weight. This is because fiber initiates bowel movements and also keeps your stomach full for a longer period of time; this helps to avoid snacking frequently.

Why is fiber important?

Beyond being able to control your weight and regulate bowel movements fiber is also important to control your cholesterol levels. Eating fruits and vegetables rich in fiber also help to absorb the sugar in your body and reduce the possibility of diabetes. Fiber rich diets also protect you against colon cancer. Eating 15 to 35 grams of fiber daily protects your from kidney and gall stones.

How to increase the amount of fiber in your diet?

In order to increase the amount of fiber in your diet you will need to make a few changes in your meals. You will need to start the day with a fiber rich breakfast. A bowl of porridge or an apple will give you the required amount of fiber to start your day. During the day you must add fiber rich fruits, vegetables and legumes to your diet. Eat chickpeas, black beans, Lima beans and kidney beans. Do not overcook the vegetables as this causes loss of fiber; eat raw vegetables instead. You must also add fruit to your diet.

Eat a fruit for breakfast and carry a fruit with you so that you can snack on it when you feel hungry. Avoid eating white breads and pasta and eat brown bread and rice instead. Eat potatoes and sweet potatoes as they are rich in fiber content. Do not cut these vegetables before cooking them. Eat them with their skin in order to get maximum benefits from these roots.

When you are increasing fiber in your diet you must do so slowly. Do not attempt to increase your fiber intake drastically as it will have adverse effects on your health.