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High-fiber veggies include artichoke hearts, green peas, spinach, corn, broccoli, and potatoes. From adzuki to Great Northern, beans are high in fiber, packed with protein, and low in fat. Lentils and peas are related to beans and share their dietary profile -- high in fiber and protein and low in fat. Many people steer clear of nuts and seeds because they tend to be high in calories and fat.
The seed of the flax plant can be an excellent source of fiber, providing 2.8 grams per tablespoon of whole seeds.
If you can't work another serving of fruits, vegetables, beans, nuts, or whole grains into your diet, consider eating a food enriched with fiber. The FDA recommends between 20 and 30 grams of fiber per day, but most Americans aren't eating half of that.
It's easy to find cereal, snack bars, toaster pastries, pasta, and yogurt fortified with extra fiber.

As professionals and health cautious people emphasize on a balanced diet and active life, the question as to what makes up a balanced diet continues to grow.From childhood, most of us are taught of having a meal that comprises of protein, carbohydrates, and vitamins.
Fiber actually expands in the stomach and is absorbed more slowly than other foods, which means we feel full and satisfied a lot longer – while taking in less calories, which is the perfect scenario for fat loss.
Try topping Greek yogurt with berries and bran flakes for a well-balanced protein and fiber breakfast or snack. A two-tablespoon serving contains 5 grams of fiber and a healthy dose of omega-3’s as well. To boost your fiber intake, add vegetables to omelets, sandwiches, pastas, pizza, and soup. Most dried fruits are loaded with fiber, which can help regulate bowel movements and relieve constipation.
For something different, make a dish with millet, quinoa, or bulgur -- whole grains that are packed with fiber.
The sugar content of the pears makes them easy to caramelize and the added fiber balances out this high-protein meal.

Start at breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Studies show that adding whole grains and other high-fiber foods to your diet may also reduce your risk of heart disease and type 2 diabetes. Be sure to wash down all that extra fiber with plenty of water to avoid constipation and gas. Adding fiber to your diet can actually help prevent weight gain by making you feel fuller longer.

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