Things You'll Need:
- fruits, veggies and nuts or fiber supplements
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Step 1
Recognizing the importance of a high fiber diet. Foods high in fiber make you feel fuller for longer, helps aid in proper digestion, and helps prevent heart disease. Fiber also assists in weight loss.
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Step 2
Once you have decided that a high fiber diet is for you, you will need to right foods. Let's start with the grocery store. Read the labels and find products that have whole grain or whole wheat as the first ingredient listed. Find cereals that contain 3 grams of fiber per serving.
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Step 3
During the day eat plenty of fruits and vegetables. Have a fruit with breakfast, a veggie and fruit with lunch and 2 serving of veggies at dinner. Fruits high in fiber are apples, bananas, plums, pears, and prunes. All raw veggies are high in fiber. Green and leafy veggies are an excellent source of fiber.
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Step 4
Also throughout the day instead of munching on chips and crackers, munch on nuts and seeds. Have a snack with almonds, flax seeds and raisins.
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Step 5
Eating whole wheat and whole grain pastas are a great way to add fiber to your diet.
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Step 6
Increase fiber when cooking recipes by throwing in back-eyed peas, pinto beans, kidney beans, bran, or oatmeal.
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Step 7
If it is hard for you to fill your diet with fruits and veggies try adding 3 teaspoons of unprocessed wheat bran to certain food items. Or you may try a fiber supplement.
