Eat more fruit
Eating more fruits focusing on fresh rather than fruit juices because they contain more fiber.
Eating grapes and fruit skin.
Eat more vegetables
Eating more vegetables consistently during all meals.
Think lentils and beans
Prepare beans and lentils, food bringing more fiber, to accompany the dishes, salads or even soups.
Thinking Chili con carne
Think hummus
Think hummus (mashed chickpeas) for appetizers.
Do not deprive yourself of rice and pasta
Do not deprive yourself of rice and pasta carbohydrates with high fiber content.
Also think about the bulgur.
Think of dried fruit and nuts
Add dried and nuts, high fiber content, in salads, cottage cheese or yogurt fruit.
Prefer wholemeal breads and cereals
Wholemeal bread, prepared with flour made from whole wheat breads and cereals (barley, rye, sound ...) that contain a high amount of fiber.
Rediscover some vegetables
Learn to cook vegetables rarely used but high in fiber such as turnips, artichokes, salsify, leeks, fennel and spinach.
Favor certain fruits
Think apples, currants, blackberries, raspberries, guavas, currants, prunes, apricots, coconut, hazelnuts, almonds, walnuts, raisins, peanuts, dates and figs.
Good Luck To All !!
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