Fiber is a nutrient that we very often overlook. But this zero calorie nutrient helps lower cholesterol, protects heart health, helps in weight loss and keeps the digestive system functioning well.

Dietitians sometimes dread asking their clients to have fiber. It comes across as tasteless and boring. But the truth is quite the opposite! Fiber is found in delicious and colourful fruits and vegetables, whole grains, legumes, nuts and seeds. Given the variety of foods which contain fiber, it should not be too hard to add into our diets.

When your Dietitian told you to include fruit as part of your diet to boost fiber, they were right! Whole fruits supply on an average 2 g of fiber per serving. Dried fruits are concentrated sources of fiber but are also high in calories. So go easy on them! Pears and apples eaten with the skin provide 4-5 g of fiber. These can be taken as a healthy snack during the day.

Can we ever find a vegetable without fiber? Having a variety of veggies as part of your meals automatically boosts fiber intake. Have your vegetables semi cooked; try not to overcook or deep fry vegetables. Sauté them in a bit of olive oil to retain their crunchy goodness. While cooked vegetables have as much fiber in them as raw vegetables, try to limit the calories from oil. Roasted broccoli and cauliflower taste good when made this way. Load sandwiches with tomato, cucumber, grated carrot and lettuce leaves. Boiled sweet potatoes make a healthy snack; these are easily available and can be cooked quickly. Boil cubed sweet potatoes and mix with sliced onions, a bit of olive oil and add some nuts for a healthy salad. Sneak beetroot into chocolate cake by making a puree, guaranteed your cake will be moist, darker and richer!

Not to forget legumes and pulses like beans, peas and lentils. One cup of legumes contains about 14g of fiber. Rajmah and channa can be pureed to thicken curries. Pureed channa makes excellent hummus which is a healthy dip compared to high fat salad dressings and mayonnaise.

Whole grains like atta, ragi, jowar, bajra, dalia, brown rice etc. find their place in Indian cooking. Bran is the outer layer of nearly every cereal grain; this can be added to chapathis, soups, porridges, idlis, dosas and cakes for extra fiber.

Nuts and seeds boost fiber intake. 1 tablespoon of flaxseeds contains 2 g of fiber, pumpkin seeds and flaxseeds contain 0.5 g of fiber. Nuts and seeds can be added to almost any cereal preparation, soups, salads and desserts.