Adding 5 or more grams of fiber to your daily diet can cut your risk of high blood pressure, high cholestrol and obesity by upto 30%. Ultimately you should aim for 25-30gms per day.
Start your day with oatmeal topped with banana and walnuts around 12 gms or have a whole wheat sandwich, for lunch have 6gms of dhal and handful of peas, cauliflower and leafy vegetables and have whole wheat noodles or sphagetti around 16 gms for dinner. This will give you the total dosage of required fiber in a day.
Do remember, overdosage of fiber can lead to bloating or cramps.
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