Two kinds, both useful
Soluble fiber in oats, dals, and fruit gels with water and can help cholesterol and glucose. Insoluble fiber in skins and whole wheat adds bulk. Mixed meals give you both without a supplement first.
- Fruit with skin when you like the texture
- A handful of chana or mixed beans on salad or rice
- Swap one refined grain for a millet or oats serving
Easy adds this week
Pair new fiber with extra water. Jumping from low to very high overnight causes gas and mutiny.
Powders are a backup
Psyllium can help some people with constipation when food is not enough — ask a pharmacist or doctor if you take other medicines, because timing matters. Food still brings vitamins the tub does not.
If you have IBD, strictures, or have been told to follow a special fiber plan, ignore generic targets and follow your clinician.
