If you find difficult to get fiber in your meals, check out these ideas to increase your consumption:
🍞 Include at least one serving of whole grain at each meal.
🍚 Cook with brown rice instead of white rice. If the change is difficult to make, start mixing them.
🥗 Add beans, chickpeas, or other varieties of beans to your salads. Each ½ cup serving is about 7 to 8 grams of fiber.
🍉 Eat whole fruits instead of drinking juices. Juices have no fiber.
🍌 Add sliced banana, apple or other fruit to your cereal.
🥖 Choose whole wheat bread. Look for the bread with the most fiber per serving.