So I will guide the typical weekly food and provide two options for meals and snacks. (This fiber estimation may vary depending on the type and size of a specific food selected.)
Remember that eating a variety of textile sources such as colorful fruits, vegetables, nuts, soybeans and grains is the best path of healthy microorganisms and overall well -being. Select wisely: watermelon and iceberg lettuce are cool and moisturized, but there are almost no fiber, so make pairs with unique fruits and vegetables such as kiwi and peas. Find the nutritional facts of the food you eat regularly, and then add to your favorite sandwiches to see where you can optimize mathematics.
I also use fiber supplements every day. Mix the philium peel powder with coffee. It is an easy way to increase fiber intake without knowing anyone.
morning
I like to go out of the door and make oats that can be eaten at work. But I don’t always remember preparing them the night before. At that time, I eat high fiber cereals (I buy a serial with sugar less than 5g to 6g). Because I keep oat milk freshly in the refrigerator than the refrigerator milk, I have less mentally dealing with it.
Serial Bowl: 8g of fiber
-The high fiber cereal 1 cup: 6g
-1 cup of oat milk: 2g
Overnight oats: 8.5g of textile
-Half Cup Cup Bridle Oats: 4.5g
-1 cup of oat milk: 2g
-Quarter Cup Dried Cranberry: 2g
lunch
I tend to eat Indian food that I cooked for dinner early a week and stores the remaining food. This means Saag Paneer, which packs punches in lens beans or spinach containing fiber. The stupidity of the lens bean cooked with the appropriate deep brown onions was very low. Try Madhur Jaffrey’s favorite recipe for MOONG DAL. On the other day, I buy my favorite spicy cash crispy rice salad.
Lens beans and brown rice: 7g of textiles
-Cup cooking lens bean: 5G
-Cup cooking brown rice: 2g
snack
I do not store chips or crackers in the office -a baked cashew container. I truly love the cashew and I can’t use any other options, so if I’m hungry, I make it easily because it is the only choice.
Coffee and Cash: 11g of textile
-2 cups of brewed coffee with 2 teaspoons psyllium Husk powder: 9g
½ Cup Castret: 2g
dinner
Dinner with my infant should be fast, easy and easy, and my husband and I have no time to separate the meal, so we can enjoy it all. Luckily everyone likes pasta. One day we use barrel or lens bean pasta, but not always. Assuming we will go with the refined wheat pasta, there is a way of how textile mathematics is disassembled.
Spaghetti and chicken meatballs: 8.5g fibers.
-1 cup refined wheat spaghetti: 2.5g
-Mari Nara Sauce ½ Cup: 2g
-Chicken Meat Ball: 0g
½ cup peas: 4g
1 Skill Retno Ki and Brussels Bean sprouts: 5.5g fiber
-Gnocchi 1 cup: 2g
-1 Brussels bean sprouts: 3.5g
dessert
After dinner, we have a tradition that uses a small cookie cutter with my infant to make a fun shape in the fruit. In general, it is kiwi (as a gastrointestinal specialist, obsessed for a variety of reasons) or pear (a bear -shaped cookie cutter).
-2 kiwi: 6g
-1x: 6g
This adds about 40g-42g fibers per day. Sometimes you eat white rice instead of brown rice, even if you skip the extra extra of psyllium, snacks or desserts. I’m still much better than 25g a day.
What my patient wants to know
If you are not used to it, suddenly increasing the dynamics of fiber can sometimes be stomach upset or bloated. Gently go and give time to adapt your body. But stick it! Long -term rewards for health are worth it.
