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Fiber rich diet plan for weight loss – 7-Day High-Fiber Meal Plan: 1,200 Calories

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Toss 'em in a fruit or vegetable salad for a tart touch. Diet and weight loss centers cary nc average American woman consumes about 10 to 15 grams of fiber a day—about half of what's needed to meet the basic recommendation of 25 grams. Other label buzzwords to watch for:. Harrington suggests buying frozen, shelled edamame to blend with pre-portioned, store-bought guacamole for a quick-to-fix substitute. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. Daily Totals: 1, calories, 72 g protein, g carbohydrate, 33 g fiber, 37 g fiber, 1, mg sodium.

  • Toss 'em in a fruit or vegetable salad for a tart touch. Ground flaxseeds add a nutty flavor and you can use them in baking or breading.

  • Pictured Recipe: Muesli with Raspberries. Winter squash is rich in good carbs and dietary fiber.

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  • Edamame, shelled. Exercise, sleep, and other lifestyle factors also play a major role in your overall health.

Morning snack

This smaller, green-skinned vegetable is slightly sweet and a bit nutty, and plays nice with other nutrient-rich squash varieties in Blatner's Roasted Squash Trio side dish. Promotes Bowel Regularity. The 17 grams of fats, mostly the healthy kind, keep you satisfied and heck, losing weight isn't always about calories anyway.

Lunch : Put black beans or chickpeas in your salad. Cook broccoli in low-sodium chicken broth until tender, and puree. Toss 'em in a fruit or vegetable salad for a tart touch. Getty Images. What Is the Low Sugar Diet? Toast until cheese begins to melt. By Sharlene K.

And these are adults! Our favorite use for dried figs? With no added sugar and a combo of soluble and insoluble fiber, Chia Pods are one of Blatner's favorite between-meal detoxifiers. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You can use black beans to make veggie burgers, chili, and even desserts like black bean brownies.

Fibrous Foods and Weight Loss

Cereal fibre intake and risk of mortality from all causes, CVD, cancer and inflammatory diseases: a systematic review and meta-analysis of prospective cohort studies. And while fiber is a carbohydrateit is not easily digestible. Updated

The best diet is always the one that is balanced and fits your lifestyle. Here are fiebr signs your best diet blog weight loss indexer for milling wants you to eat more fiber. You will get just over 5 grams of fiber in an ounce of pumpkin seeds the whole seed, not the unshelled kernels. Consult your doctor to determine how much fiber you should be consuming, and whether or not fiber supplements would be helpful. Breakfast : Toss a handful of blueberries onto your cereal. Cons Intestinal gas Abdominal bloating Learning curve.

Br J Nutr. Fiber rich diet plan for weight loss helps slow digestion, which keeps blood sugar stable. Hi Carol… You can use brown rice, fiver or any other whole grain. I constantly am eating fast food, like today I had eaten some McDonalds. By Sharlene K. Ann Intern Med. This means it can add bulk to satisfy feelings of fullness after a meal without spiking your blood sugar or adding too many extra calories.

31 Best Fiber-Rich Foods For Weight Loss

How many you should eat : 2 medium-sized 4 grams. How much you should eat: 1 cup, steamed 4 grams With their vivid hue, caused by cancer- and heart disease-fighting betalains, beets are brimming with health benefits. Products that you mix into your food, such as FiberCon or Fibersure, are often recommended by doctors to patients who have chronic digestive disorders. Kim Y, Je Y.

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  • Research shows it'll help keep your blood sugar on an even keel, too, so consider swapping out your white-bread basket at dinner for a more health-conscious side dish.

If your diet is low in fiber meaning you don't eat a lot of fruits, veggies, beans, nuts, and whole grainsfiber rich diet plan for weight loss by adding one or ciber of the options below each day, says Martha Gooldy GarciaR. I can take some great ideas here. Published April 1, For instance, researchers at Harvard Medical School found that women who increased their intake of high-fiber or whole-grain foods over a year period were half as likely to become overweight as those who decreased their consumption. We will work on it.

What Not to Eat Clear fruit juices Fiber rich diet plan for weight loss flours. Consuming dietary fiber helps keep bowel movements regular and prevents constipation and hemorrhoids. How much you should eat: 1 cup 8 grams They might get stuck in your teeth from time to time, but think of blackberry seeds as mini nuts that quickly boost the fiber content of the fruit. Dinner : Stir canned pumpkin into your favorite vegetable stew recipe. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies.

Adding Extra Calories to Maintain Your Weight

Double win! It's low in fat weigh sodium and high in nutrient-dense foods such as fruits, vegetables, whole grains, legumes, fish, and poultry. On a fiber rich diet plan for weight loss diet, you'll want to try to include a source of dietary fiber at every meal. Pair it with a piece of fruit for a fast and filling breakfast or post-workout bite. Season them with autumn spices like cinnamon and nutmeg or savory spices like curry powder or cayenne pepper.

Brown rice is preferred over standard white varieties, as diet and weight loss centers cary nc contains many more nutrients. Lisa Valente, M. Dinner may focus equally as heavily on vegetables and high-fiber options, with beans including black-eyed peas and lima or pinto varieties taking center stage. You can add all sorts to beans - try a bit of chilli powder or flakes if you like a bit of spice, or even a pinch each of paprika and cumin. Those who love to start their day with something sweet can make oats porridge, oats muesli, and oats halwa. So, make the best of this fiber-rich vegetable. We believe in providing proper attribution to the original author, artist, or photographer.

Creamy, cheesy and easier than an omelette, this eggcellent yes, I went best diet blog weight loss indexer for milling breakfast can be fog ahead for those morning when you need to be able to open the fridge and make a run for it. To Make it 1, Calories: Add 1 small pear to lunch and 2 Tbsp. If you have shown any symptoms of stomach irritability recently, talk to your doctor before deciding to start this diet for weight loss. Yes, indeed: Pumping up your fiber intake can help you slim down. Sprinkle high-fiber garnitures onto your foods to increase fiber intake, these include:.

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No spam. The breakfast should be heavy and nutrient rich. Include these amazing vegetables in your diet and lose weight healthily!

This helps you feel full longer, keeps blood sugar levels stable, plus allows more time for nutrient absorption weighh helps keep stools soft. Review the pros fiber rich diet plan for weight loss cons to help you decide if this is a smart eating plan to meet your health goals. Naughty Nutrition on March 18, at pm. Mix a half cup of pumpkin with a quarter cup of milk and a cup of pasta for a delish dinner. How much you should eat: 1 serving 8 grams Make some room in your pantry for this fiber-packed staple. How much you should eat: 1 cup, diced 9 grams Most Americans get only 9 to 11 grams of fiber per day, says Tanya ZuckerbrotR.

It's low in fat and sodium and high in nutrient-dense foods such as fruits, vegetables, whole grains, legumes, fish, and poultry. The best diet is always the one that is balanced and fits your lifestyle. More on that diet here. Naughty Nutrition on June 5, at am. Lunch : Add fruit, such as kiwi, cherries or dried figs, to your salad.

How Much Fiber You Should Aim For

These tiny veggies don't get diet and weight loss centers cary nc lot of recognition in the produce aisle, but it's time to start paying attention. For example, you can keep these quick cook quinoa packs stocked in your pantry and add chopped veggies to the mix. For those who may not be the biggest broccoli fans, rest easy: you don't have to eat much to get a hefty dose of your daily requirement. On a 2, calorie diet, that's a target of about 1, calories a day—but this number can vary based on age, sex, weight, height, and level of physical activity.

Note: This meal plan is controlled for calories, fiber and sodium. Back to story Comment on this project. Then with this information, you can start aeight out your weekly menu based off of foods that make you feel good, instead of foods that make you feel sluggish, bloated and irritable. Snack calories, 11 grams fiber 3 Tbsp. This article would be really helpful to create a balance diet that can help to maintain a healthy weight.

Here are some of the ways fiber can fiber rich diet plan for weight loss your health: Fiber helps you feel full ric, which helps with weight control. But remember to check the fiber content. RX bars are one of our favourite pantry essentials that make snacking on-the-go WAY easier! Cauliflower Mash. To save stress, buy them already removed from the shell and enjoy them solo refrigerated or frozen or sprinkled on top of yogurt, cereal or even in your iced H2O for a nice flavor boost.

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Unfortunately, many of us fall short on fiber, and because low intake is associated fiber rich diet plan for weight loss a range of health concerns, it is considered a nutrient of public health concern. How much you should eat: 1 serving 8 grams Make some room in your pantry for this fiber-packed staple. How many you should eat: 5 5 grams These itty-bitty fruits look like mini oranges, but can be eaten like a grape—skin and flesh in one bite! Department of Agriculture USDA advises consuming a variety of fruits, vegetables, grains, protein, and low-fat dairy products. What Is the Tom Brady Diet?

Some foods that are high in fiber are also high in FODMAPsa group of carbohydrates that can cause symptoms in people with certain bowel diseases. Unfortunately, many of us fall short on fiber, and because low intake is associated with a range of health concerns, it is considered a nutrient of public health concern. Roasted Acorn Squash. Close this dialog window View image.

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This leafy green vegetable not only adds flavor and color to your food but also benefits your health. You can get grams of fiber lpss a bowl of cooked spinach and carrots. Super quick to make and full of Italian flavour, you can't beat a good spaghetti pesto. Increasing your fiber too quickly can cause side effects like constipation, gas and bloating. A cup of lima beans contains 7 grams of soluble fiber and 6. Also, this whole interaction of soluble fiber with gut bacteria increases the variety and number of gut bacteria. We won't share your email address.

You can even grind it to make gluten-free flour or prepare porridge for breakfast. You'll find options for getting more fibre into your diet in our high fiber rich diet plan for weight loss food and dietary sources of fibre articles. Containing about 4 grams of fiber content, a cup of beetroot is what you need to nourish your body with all the essential nutrients and also fasten the breakdown of fats in the body. Join our mailing list to receive the latest news and updates from StylEnrich.

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Related to this topic. Really easy to scale up or plan for weight, depending loss how many you're cooking for, this fiber rich diet pasta dish gives you everything you need for a healthy, high fibre dinner Similarly, whole-grain breads are a great choice when it comes time to make toast at breakfast or prepare sandwiches for lunch. Slow Cooker Turkey Chili in bowls.

Kaleigh McMordie. Today, it's plastered all over packages fiber rich diet plan for weight loss the losss and hailed as a number one nutrient by nutritionists. To Make it 2, Calories: Include all modifications for the 1, calorie day, plus add 1 cup low-fat plain Greek yogurt to breakfast and add 2 servings Baked Banana-Nut Oatmeal Cups to P. Note that this is not a definitive shopping list and you may find other foods that work better for you. A balanced diet that includes fiber-rich foods can also promote weight loss. Mashed cauliflower. Whether you follow this meal plan exactly, or just take a few ideas from here and there, you'll have a much easier time getting the fiber you need to feel better and stay healthy.

Slow Cooker Turkey Chili in bowls. One of the highest fibre fruits, fiber rich diet plan for weight loss are sweet but tart, a delicious low calorie snack. You can get grams of fiber from a bowl of cooked spinach and carrots. Fiber is a nutrition rock star with some pretty amazing health benefits. Avocadoes get easily digested and also help in absorbing various nutrients from the food you consume.

Sharing my expertise via blog posts is a part wight my passion. They are also a rich source of vitamins C, A, K, and folate. As with most meals, a combination of fruits and vegetables should make up about half of dinner to introduce extra fiber and help keep calories in check. Pingback: Fiber rich food list for weight loss — Harmony Recipes.

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Then, why wait longer to include carrots in your salad, siet, or even consume it in its raw form. Here we've coupled them with Baba Ganoush - a deep and rich aubergine dip that's available pre-packed from supermarkets. They are the part of plants which cannot be digested. Want to lose weight?

Your email address will not be published. On average you require up to 25 gram of fiber fiber rich diet plan for weight loss to lose weight while a bowl of black beans would get a lot of fiber solely! The green leafy vegetables and carrots are considered as one of the healthiest and nourishing sources of fiber. If there is any lack of sufficient evidence, we make sure we mention it. Yet another high fiber food is yogurt. If you make a purchase using the links included, we may earn commission. Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business — you.

Pros Bowel regularity Heart health Weight loss Sustainable. Make a couple high-fiber recipes each week to help you meet your goal. Petra on June 5, at am. Breakfast : Sit down to whole wheat frozen waffles or one of these healthy homemade waffle recipes. Snack calories, 10 grams fiber 1 cup raspberries 2 Tbsp. Black beans.

Vanilla Bean Chia Pod. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. Prevention readers say one of their top health goals in is to eat better.

Meals should employ a combination of:. Pictured Recipe: Pan Curry Chhole. Lunch is likely to be made of fiber rich diet plan for weight loss least half steamed or raw vegetables and fruits along with a quarter portion of meat and as a quarter portion of beans, nuts, or a similar high-fiber food. You can also make different types of food items with the goodness of oats.

READ TOO: Yogurt Diet Weight Loss

They are also rich in vitamins, minerals, proteins, and other phytonutrients. These fiber-dense vegetables are easy to fkr and delicious. Fiber fiber rich diet plan for weight loss are all per the USDA. Daily Totals: 1, calories, 52 g protein, g carbohydrate, 38 g fiber, 50 g fat, 1, mg sodium. You can have a handful of chestnuts as a snack or add them to your meat for dinner.

  • Lowered Blood Sugar. Close this dialog window View image.

  • It's also high protein and hob-to-table in around 30 minutes. Having tried a few different recipes for a good black bean burger, we've come up with the simplest and tastiest we think the best version

  • Dinner: Turkey Burger with Feta served with whole grain or gluten-free bun and side salad. Lunch : Instead of pepperoni pizza, have a whole wheat veggie slice.

  • University of California San Francisco. Check the ingredients list and the fiber content.

  • They are also rich in healthy fats that help reduce inflammation.

  • Dinner : Toss sliced peppers and diced broccoli into your spaghetti sauce. What Is the Low-Fat Diet?

A bowl of dor can fill you with gram fiber which is necessary for weight loss. These are the recipes which would make you feel full, energetic and also will help in losing weight. Containing about fiber rich diet plan for weight loss grams of fibers in a cup of raspberries, a daily dose of raspberry juice accounts for a high fiber diet plan. Pictured Recipe: Chickpea Curry Chhole. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. High-fiber meals should deliver around thirty-five grams of fiber per day. Bodybuilders and those looking to add muscle mass as well as trim away body fat may need a combination high-protein and high-fiber plan.

Fiber rich diet plan for weight loss for at least 3 grams of fiber best diet blog weight loss indexer for milling serving in bread and choose a cereal with a minimum of 2 grams per calories. A high-fiber diet may also aid in weight loss. Today, it's plastered all over packages at the supermarket and hailed as a number one nutrient by nutritionists. D, author of The Flexitarian Dietrecommends getting your daily dose from plant foods like whole grains, fruits, vegetables, nuts, seeds and beans rather than supplements. Whatever you do, don't shed the skin — it contains the majority of this fruit's fiber. Snack : Nosh on apple slices topped with almond butter.

This sweet, granular, fiber-rich, and cholesterol-free fruit is tasty and easily available. Both types of fiber contribute to weight loss. What could be simpler?

Fiber may be helpful for those with certain medical conditions such as irritable bowel syndrome IBS. Your email address will not be published. No need to miss out on fiber at lunch. What Is the Low Sugar Diet? It could be that these people made better food choices overall or were more physically active, but it's definitely worth eating more foods with fiber. Getty Images Getty Images.

On a high-fiber diet, you'll want to try to include a source of dietary fiber at every meal. Karla Walsh Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness. Medicine Baltimore. Dawn Jackson BlatnerR. No dressing, no sauces, no spices, no dishes with more than three ingredients, and nothing new. Related Articles.

Apples also offer a bit of vitamin C and potassium. Find delicious pumpkin recipes here. Enter your details to calculate your ideal weight range, and discover how soon you could reach it! Foods like flax seeds, chick peas etc have a high fiber value. Imperial Metric Height m Weight kg.

End physical activity with a drink of water, too. Asking for a friend, okay, me What Is the Tom Brady Diet? FoodData Central. The USDA also recommends that Americans consume more fiber to meet their recommended daily intake, which is 22—28 grams for women and 28—34 grams for men.

The 17 grams of fats, plaan the healthy kind, keep you satisfied and heck, losing weight isn't always fiber rich diet plan for weight loss calories anyway. If you experience any unpleasant side effects, such as gas or bloatinglet your body adjust before adding more. Consult your doctor to determine how much fiber you should be consuming, and whether or not fiber supplements would be helpful. Pumpkin shouldn't steal all of the squash spotlight. Top with hot sauce, if desired. Or try one of these healthy bagel hacks. Read the label carefully and check the fiber content.

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For dinner, you can have the same foods as lunch but in lesser quantity. From increasing immunity to facilitating fiber rich diet plan for weight loss loss, broccoli is truly a blessing for all of us. Raspberries are refreshing and immensely healthy berries which can aid weight loss while providing you amazing different nutrients. Figs are simply loaded with fiber, protein and vitamins which aid digestion and boosts up metabolism. And it is very simple to reap the benefits of fibers, with this list of 10 foods that contain high fiber content.

An insider tip here is to add lentils to rice to make your meals more wholesome and full of nutrients or relish the diet and weight loss centers cary nc lentil soup which is spiced up the flavourful Indian spices. Containing about 4 grams of fiber content, a cup of beetroot is what you need to nourish your body with all the essential nutrients and also fasten the breakdown of fats in the body. Check out these 7 foods to get your fill. If you love these little poppers, including them in your diet can give you lot of fiber. One cup of sorghum contains Houmous with Toasted Pitta and Crudites cals A cup of barley contains about

Add bulk and flavor with pearled barley a high-fiber whole grain and satisfying, high-fiber weighr like butternut squash and potatoes. How many you should eat: 1 cup, cooked 16 grams. Advertisement - Continue Reading Below. Choose a variety of nutrient-dense foods that are good sources of dietary fiber in addition to lean protein sources and healthy fats for a balanced diet.

Loss How much water should Plan for weight drink? Whether you follow this meal plan fiber rich diet or just take a few ideas from here and there, you'll have a much easier time getting the fiber you need to feel better and stay healthy. Ideally, followers of a high-fiber eating plan should try to get all or most of their fiber from nutrient-rich foods rather than dietary supplements.

It's also high weight loss and hob-to-table in around 30 minutes. Fiber is a nutrition rock figer with fiber rich pretty diet plan for health benefits. You can have figs for dessert or add them to your lunch salad. You can track your fibre and calorie intake with the food diary and tools in Weight Loss Resources - try it free for 24 hours.

The presence of different types of good fiber rich diet plan for weight loss bacteria is linked cary the reduced risk loss centers type II diabetes diet and weight heart disease and decreased levels of bad cholesterol. While there are many great food choices for this plan, a few stand out due to their exceptional levels of nutrition and fiber. Oatmeal is an awesome food and if you are looking for a high fiber option which can help you lose weight quickly, this is the food you must try. While they may contain exceptional levels of nutrition and fiber, they are also rich in sugars and high in calories. Fibers are essential nutrients which play a very important role in each function your body performs. That's because fiber, in general, keeps you feeling fuller longer after a meal or snack compared to low- or no-fiber foods and can help you eat less, per Harvard Health Publishing. These chocolatey, oaty, nutty cookies can be kept in the fridge for up to a week - no oven or baking required!

Sample Fiber-Rich Foods Diet Plan

Having tried a few different recipes for a good black bean burger, we've come up with the ric and tastiest we think the best version Almonds are also a great source of dietary fiber and healthy fats. The Dietary Guidelines for Americans recommends women eat least 25 grams of fiber each day 36 grams for men. This delicious nut is a high-fiber food. Eating more fiber can help you lose weight, even if you don't make other changes to your diet.

Daily Totals: 1, calories, 57 g protein, g carbohydrate, 39 g fiber, 59 g fat, 1, mg sodium. The vegetarian-friendly dip has 12 grams of fiber, even more when you dip with a cup of carrots and celery to add 3 more grams. Banana Nut Muffin Quest Bar. So, yes, it's whole grain.

She has written over articles on Fitness fiber rich diet plan for weight loss Nutrition. Include these amazing vegetables in your diet and lose weight healthily! Your privacy is full protected. You can have a raspberry smoothie for breakfast or toss a few raspberries in your oatmeal to give it a different flavor. Daily Totals: 1, calories, 58 g protein, g carbohydrate, 32 g fiber, 50 g fiber, 1, mg sodium.

Dinner fpr focus equally as heavily on vegetables and high-fiber options, with beans including black-eyed peas and lima or pinto varieties taking center stage. You can also easily modify it to create multiple meals. I have also designed a fiber-rich diet chart for you to make the most of the foods mentioned above. Including fiber in your diet has numerous benefits and also you can lose a significant amount of weight with this magical nutrient. Share this product Whatsapp. Download now to fine-tune your diet today!

These combined along with some delicious foods we have in store for you in the ridh fiber meal plan below, are some of the best and most important tools for sustainable health and achievable weight loss. Submit a Comment Cancel reply Your email address will not be published. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Dinner : Make soup.

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  • A bowl of figs can get you a whopping gram of fiber! High fibre lunch made from wholesome ingredients?

  • Lunch : Try a wrap with a whole wheat tortilla instead of your usual sandwich.

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  • How many you should eat: 1 13 grams It tastes like dessert, but this stevia-sweetened protein bar a favorite of Zuckerbrot is nutritious enough to eat any time of day and packs 20 grams of protein, too.

  • If there is any lack of sufficient evidence, we make sure we mention it. Your privacy is full protected.

A cup of pumpkin fibre contains 2. The Academy of Nutrition and Dietetics has suggested that the female body needs about 24 grams of fiber and men should consume around 38 grams of fiber per day. Crispbreads with Tzatziki 91 cals 3. Better still it's really good for filling you up.

Studies peg foods diet plan in fiber to a for weight risk of heart disease, diabetes, and cancer—and lpss fiber for fiber rich loss might loss the key ingredient to losing weight without feeling hungry. Karla Walsh Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness. A balanced diet that includes fiber-rich foods can also promote weight loss. Fiber is also a heart hero: It helps to lower cholesterol and blood pressure, and it increases blood flow. Lunch: Brain Boosting Salad Nicoise.

Benefits of Fiber

Raspberries, raw. Enjoy a snack of high-fiber hummus dip paired with raw veggie dippers such as carrots, red peppers, green peppers, broccoli, and celery. Canned Pumpkin.

What are your concerns? The average American fiber rich diet plan for weight loss consumes about 10 to 15 grams of fiber a day—about half of what's needed to meet the basic recommendation of 25 grams. Kaleigh McMordie. Is it possible to eat too much fiber? Double win! There are plenty of good reasons to add more fiber to your diet. Victoria Seaver, M.

We try to link back to original sources whenever possible. Emily Fiber rich diet plan for weight loss, M. Other food choices for a standard meal plan include:. Some of the low-calorie options are whole grain bread sandwich with cheese melt, fiber-rich salad, fig and cheese toast with nutritious salad, whole wheat tortilla wrap with veggies, spicy black beans with brown rice, fiber rich tortilla pizza, super fibrous veggie soup etc. You can have prune juice for breakfast with oatmeal or add prunes to your grilled duck for dinner. They are also rich in healthy fats that help reduce inflammation.

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