Adore the Fiber

Fiber is beneficial to the body in many ways. Getting enough fiber helps protecting from many diseases like cancer, increase level of Cholesterol, diabetes etc. Besides preventing the diseases fiber plays important role in controlling weight gain. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. Thus fiber adds little to your calories and is good for satisfying hunger during dieting. Fiber can sometimes slow the onset of hunger. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. Always try to take fiber in the natural form. Whole Grains, Vegetables, Fruits , Nuts and seeds are some good sources of fiber. But when Fiber is overcooked, it loses some of its benefits. Refined or processed foods — such as canned fruits and vegetables and pulp-free juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content. Here I have some ideas for incorporating fiber in daily diet as a whole and without overcooking.

Rolls stuffed with Fiber

Vegetables like spinach, Bottleguard, Zucchini, Broccoli, Cabbage ,green peas tastes good even if half cooked and can be used as filling for various wraps and rolls. These vegetables can be finely chopped and half cooked with little oil and seasoning.

Curd/Yogurt mixed with Fiber

Another way of adding whole fiber in your diet is by mixing Curd/Yogurt mixed with vegetables.Vegetables like spinach, Bottleguard, Zucchini, Cabbage ,green peas can be added to curd/yogurt. Best way is by finely chopping the above mentioned vegetables and steaming them for a while.