We have a lot of products today that are organic and artificial which we consume regularly for several reasons such as for better skin, better stamina, better hair, etc. We have food supplements to replace the food we used to eat or we don’t eat. These complex products may have complex effects on our body too. 

But at the same time, there are some of the products which aren’t complex rather uses the same materials from nature which we don’t eat or don’t want to. Here, I’m intending on seaweeds; nobody eats seaweeds just like that. So instead, we have a lot of products that claim to have seaweeds in them in the form of capsules or roasted snacks with salty flavors coming in packets.

Out of all, a customer-friendly product has come up recently that is cost-efficient and very convenient to consume as they're  cookies. They include all the organic ingredients and aren’t complex; the main ingredient being the Spirulina Algae. This cookie is powerful enough to provide you with the essential nutrients required for your body without harming it in the long run. 

They’re ‘B-Lite cookies’ manufactured by Zaara Bio-Tech, based in a town from Kerala, India. These cookies being on par with the cookies we have usually such as Oreo, Good-day, Dark Fantasy, are health-friendly instead of harming your health like the latter. To know more about this product and the story behind it, I had an interview with their Founder recently sharing a great conversation about the product and the scenes behind it. I’m sharing our conversation with you, so we all can know more about these eco and health-friendly cookies. 

Q: Can you introduce yourself?

A: “Basically I’m a student and I completed my graduation in Bio-Technology and Genetical engineering in 2020 and before campus placement, we launched our Startup called “Zaara BioTech”; designing seaweed and algae based edible products—by transforming them. We are in collaboration with the Indian Council of Agricultural Research (ICAR). We designed various products for institutes in our past and since 2019 we are selling in packets through various distributors including Amazon and other local retailers. In the previous month, we have received an investment of $10 million from UAE, to set up a company in Dubai. So that’s the surface information about Zaara BioTech.

Myself Najeeb—I’m the CEO as well as Founder of the company and I’ve got a team with me for designing and production.”

Q: How many members are in your team? 

A: “ We launched our venture during our second year in university and during our time in university, we had a team of 4 members. After our graduation, we couldn’t work effectively as a startup as my other team members joined and started working for other companies for a temporary period as a matter of gaining experience. A few months back, I had an opportunity to represent my company at Gulfood International Exhibition which has held in Dubai World Trade Centre which was also an investing platform. And our team will return in a year once they are experienced and have completed their work which is currently going on.”

Q: Can you tell us more about your product: what exactly is it and how is it made?

A: “Yes, just like I’ve mentioned earlier this is algae and seaweed-based food product and we are designing under ICAR and CIFD which are based in Cochin. So as a matter of fact, this cookie which we have made—two or three of them replaces a meal considering the number of proteins, carbs, vitamins, and other essential nutrients. As we generally know, a cookie contains ingredients such as flour, sugar, and other unhealthy ingredients which we label as ‘Junk Food’. Thus, we have redesigned by avoiding unhealthy ingredients (such as flour, white sugar, etc) rather we include substitutes like Oats, Ragi (Finger Millet), Quinoa, and so on; and for sweeteners, we use Demerara or Ayurvedic ingredients and natural flavoring agents such as vanilla instead of synthetic ones. The main ingredient as we all know is seaweed and algae. Algae is a photosynthetic organism that grows in any river, sea or ocean in a specific environment.”

Q: Which category of people would you recommend your product to?

A: “Due to the versatility of our cookies, our targeted customers are athletes, pre-workout men, pregnant women, elderly people, and even children which aids them in concentration. It has got flexible properties such as to help you in building stamina, can be included in any diet plan, and we don’t give any sort of claims such as Weight-Loss guaranteed and all. 

Introducing these cookies (or B-Lite products) to your diet plan also makes it a perfect one without any deficiencies of many nutrients like minerals, iron, or amino acids. As most of us now who are busy with daily routine skip our breakfasts, wherein breakfast is the most important meal of the day that helps you in spending your day productively, these cookies can do the work for you instead of having breakfast because like I said two or three are enough to replace a meal. 

Our cookies’ have different positive effects on the different categories of people who consume. For example, for a woman above 30, it acts as a calcium and iron supplement for the ones who suffer from osteoporosis; for men who work out, the protein content (about 60%) aids them in strength because the algae contain the simplest form of proteins in them and thus it is also easy for the digestion. 

Therefore, we have made our cookies considering those aspects and we come with different flavors such as masala, nutmeg, chocolate, vanilla, etc. So, we manufacture these cookies under the brand name “B-Lite Cookies”; and now is available for purchase on Amazon, and our e-store blitestore.com.”

Q: What was your goal or mission to bring this unique item into the market?

A: “Our slogan is ‘Feeding the nation forward’. The college from where I graduated is located in Trissur District and about 200 km from our college, there are tribal colonies called ‘Attapadi’. A lot of pregnant women and children there have lost their lives due to weight loss and malnutrition and we have studied how malnutrition has affected the Indian population. As per our studies, we found that malnutrition isn’t always a result of poverty. If we look at the ones who are rich, even they suffer from diseases like Anaemia or any other health issues. We have so many products in the market today which we consume regularly that have negative impacts on our health and the prime factor of that is the material quality. So based on this analysis, we made a unique product that is fast-moving (FMCG) which eradicates the problem of malnutrition. 

But as far as our mission is concerned for the eradication of malnutrition, we distribute fruits like apples, oranges, bananas, pomegranates, etc. including our B-Lite Cookies monthly to collected 50 kids in each tribal colony from different areas of Kerala; we are giving as a part of CSIR, to these poverty-hit areas. If we look at office/college canteens and restaurants, they waste a lot of food and at the same time, people on the other end are dying due to malnutrition. Thus, we have come up with these products as a part of our mission. 

Academically, I’m a Biotechnology and Genetic Engineer and we study vast organisms including algae and others so we can redesign products and materials for astronauts. So I thought why just astronauts when our people require these products on a daily aspect. In fact, in the market, we have similar supplements in the form of capsules and powders, but as a customer-friendly firm, we bought cookies which is more widely known to the people”. 

Q: How many calories does a cookie contain?

A: “Speaking about the calories, per 100 grams it contains 521 grams; similar to the ‘Dark Fantasy’ biscuits which contain trans-fats and hydrogenated vegetable oil that are very harmful to health. But eating two or three B-Lite cookies, can make you full and provide you the energy, stamina, and essential nutrients for your body without harming it, which is our uniqueness. We have made it with such a saturation level that you can’t eat the full packet of cookies at one time whereas you just need to eat a few of them to replace a one-time meal.”

Q: Do these cookies have any sort of side effects?

A: “No. FDA has endorsed this ‘Spirulina Algae’ as safe to consume and it doesn’t have any negative consequences to one’s health. We have taken up to 30 long months to design and make the optimal product and it is in such a way that even children below 10 or a person above 60 can eat too. We have a proportionate pattern for the composition of this product and the results were void of side effects. 

Q: Can vegans consume your cookies?

A: “Well, some of our cookies with flavors like Masala, nutmeg, vanilla, etc. indeed can be consumed by people with a vegan diet but in some of our premium cookies, we have used animal fats like butter which may or may not be consumed by vegans.”

Q: What else would you like to tell us?

A: “Almost all the consumable products that we use today ranging from eating to cosmetics items, give a lot of negative consequences because of the poor quality of the chemicals in it that are not familiar to our body’s system. An example I can mention is a company like Garnier that manufactures face wash or any other similar products, has two different ingredient lists although the product is claimed to be the same with the same packing and same barcode. But different ones are sent to two different countries—like the one that is sent to Dubai won’t be the same one that is sent to India. And the quality differs a lot especially the one that goes to underdeveloped countries which are very harmful and cancerous; even in toothpaste and that’s why the diseases are wider in underdeveloped countries as the developed countries have a criterion on what a product should and shouldn’t contain. But some of the underdeveloped countries don’t have that criterion as mentioned. Thus, we have come up with a product that is organic, cost-effective, and even the packaging is handled sustainably for our environment.”

I never knew that innovation could be bought for things we eat. We need to have a look at their nutritional index for a broader understanding of these cookies:

• For every 100 grams:
• 521 calories 
• 8.15 grams of Protein
• 26.8 grams of Fat
• 21.8 grams of Saturated Fatty Acid
• 3.70 grams of Monounsaturated Fatty Acid
• 0.11 grams of Polyunsaturated Fatty Acid
• 61.9 grams of Carbohydrates 
• 5.47 grams of Dietary Fiber
• 95.8 milligrams of Calcium
• 299 milligrams of Sodium
• 6.00 milligrams of Iron
• 8.89 milligrams of Vitamin C
• 0 grams of trans-fats and cholesterol 

This is not a paid promotion or an advertisement to promote the product. I voluntarily had a conversation with the Founder to know more about the product and the nutritional index is verified from an approved laboratory.

This product in different flavors is available on the Amazon store and on their website which is mentioned below. 

https://blitestore.com/

https://zaara.co.in/

https://www.amazon.in/Blite-Spirulina-Cookies-COMBO-Silver/dp/B07XN7VRDY

If you’re looking for a healthy bite that’s packed with protein, good carbs, and healthy fats, then this post is for you. I hope that you will consider giving one of these superfood biscuits a try. The ingredients are all-natural and there are no preservatives. Since it’s gluten-free, people allergic to gluten can consume too. If you’re interested in learning more about this product, just head over to blitestore.com. This is a product that I’m very enthusiastic about, and I think it’s one that you’re going

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There are so many salads, toasts, sandwiches out there that are labeled under healthy food. But sometimes as an Indian, we may miss the flavors and spice aroma from the Indian delicacies which we don't find among the toasts and sandwiches. Right? What is your favorite Indian dish? Biriyani? Or Butter Chicken? Comment down below and let me know your favorite Indian recipe. 

We often assume most of the Indian curries and other dishes may be unhealthy as they involve oil in high quantities—and that’s true. For example, we use vegetable oil as the first step for cooking curries, frying onions to garnish our Biriyani, or marinating the meat for the Korma. This oil contains unsaturated fats and oxidizes when they’re heated which is dangerous to our body tissues and can trigger inflammation, a known risk factor for causing heart attacks by causing blood-vessel plaques to unstable. 

These clarifications, for the present, are only theory, since this is among the primary investigations to compare head-to-head, what ends up to the ones who stop consuming animal fats and move to vegetable oils to the individuals who stay with animal fats. It doesn't imply that butter and ghee should now make up the greater part of the eating routine, however, it proposes that stacking up on vegetable oils isn't a particularly extraordinary thought all things considered.

So which oil to use for a healthier by-product?

Let’s check out the smoke point of oils. 

Smoke point is the temperature at which oil starts to burn and smoke, and when the oil is heated beyond this fats start to break down pans gives the smoke an off-smell and taste. Behind the scenes, the oil releases harmful compounds like carcinogenic, cancer-causing free radicals. That implies an oil's smoke point eventually influences how nutritious the cooking oil is for your body.

For deep-frying, we need the oil to have a temperature between 175° and 200° C. These temperatures are required so that a crust is formed on your food just when it hits the oil; seals the food from outside and prevents from absorbing much oil into the interior. As the oil gets so hot, your choice will need to be with a smoke point of essentially 200° C. Safflower oil and rice bran oil are wonderful because they can withstand searing temperatures of practically 250° C. You can likewise choose peanut oil and sunflower oil in case you're searing at 230° C.

We by and large have to go after monounsaturated fats for sautéing or pan-frying. These healthy fats are fluid at room temperature (when contrasted with saturated fat like margarine and coconut oil that are strong at room temp). My favorite healthy fats for searing are avocado oil and olive oil.

Olive Oil 

As oils and fats are exposed to high heat, they tend to get damaged. Especially for the oils high with polyunsaturated fats such as vegetable oil. When overheated, they can shape different destructive compounds, including lipid peroxides and aldehydes, which can add to cancer. On the off chance that you need to limit your openness to possibly hurtful and cancer-causing compounds, you should just cook with fats that are stable at high heat. 

Olive oil has a good smoke point and is oxidative stable. 

Olive oil is 73% monounsaturated, 11% polyunsaturated and 14% saturated.

Thus, the heat-resistant monounsaturated and saturated fats are 87% of olive oil. Additional virgin olive oil is gotten from the main squeezing of the olives and offers various bioactive substances, including strong antioxidants and vitamin E. 

So we have seen which oil is recommended to use depending on its purpose and why. As Indian cuisine involves oil to be used at different points, I suggest using olive oil in place of other oils. With that said, let’s go through some mouth-watering Indian dishes that are also healthy for you. 

1. Hyderabadi Khatti Daal 

The unique ingredient of this recipe is the tamarind pulp (although you can use lemon juice as a substitute if you don’t have tamarind or don’t like tamarind), as it gives the sour, tangy flavor to the recipe and it’s used traditionally. 

Why I love this recipe is because, it goes great with just plain rice, green chutney, and plain yogurt (Dahi) or Raita; sometimes I eat Bhuna Gosht (Roasted Mutton) with the combination. It has all the nutrients needed for the body and on top of all, Khatti Daal is very easy to make with the simplest of ingredients which is why this is my primary choice on weeknights for dinner. 

Hyderabadi Khatti Daal Recipe 

2. Bhindi Masala (Okra Fry)

This recipe uses a minimal amount of oil and has one of the nutritious vegetables: Ladyfinger. It helps in digestion due to its high fiber content and a good source of antioxidants. This recipe is recommended for women who are pregnant as it contains Vitamin B. My favorite part of this recipe is to top the dish with a spoon of Desi Ghee and eat it with white rice or Roti and plain yogurt. 

Bhindi Masala Recipe 

3. Daal Gosht (Lentils Mutton) 

Daal means ‘lentils’ and Gosht means ‘mutton’. So we have a non-vegetarian recipe here. This is a delicious and healthy recipe— a stew made from lentils of your choice, mutton, and other ingredients such as ginger, garlic, onions, spice mix, etc. What’s the magical part? Dip the roti in gravy and a piece of meat or mix with rice and put in your mouth: a burst of flavors in your mouth and peace of mind as you are eating a healthy meal. 

Daal Gosht Recipe

4. Punjabi Chhole 

This is one of the popular North Indian dishes that no one doesn’t know about. The chickpeas are cooked with onions, tomatoes, and other spice-blend. I recommend to not buy the canned chickpeas from the store as it contains preservatives and rather opts for soaking the chickpeas in the water right at your kitchens. I also add chicken broth to the chickpeas while cooking which can make it more delicious and healthier; I love to eat it with roti and it tastes as good as it is. 

Punjabi Chhole Recipe 

5. Chicken Tikka 

The best option for making sandwiches or rolls or even eating it just like that. I love Chicken Tikka; I personally also smoke the final byproduct with coal—by pouring 2 or 3 drops of oil on a lump of lit coal and keeping it in the pot closed until the smoke goes away completely (usually 15 minutes). The smoky taste is nice with the chicken and makes it more appetizing with the smell. 

Chicken Tikka Recipe 

So, we have more Indian cuisine recipes that are healthy but I’ve picked my favorite five of them. Hope you make them and enjoy the taste while also eating with peace of mind due to their nutritional value. It has an incredible amount of spices that just enhances the flavor of the food which you don’t find in any other cuisine. And the spices that are useful to your body in terms of health. Even the Masala Tea is full of spices and ginger that just takes the taste to next level and boosts the nutritional quality. 

Talking about the usage of oil, almost all Indian cuisine recipes involve the use of oil in different quantities at different stages of cooking. For example, while making Bhindi Masala, the first step is to heat the oil for sautéing the ladyfinger pieces and further spluttering cumin seeds and caramelizing onions; or we use oil as the last step to prepare the tadka (temper) the lentil curry for Hyderabadi Khatti Daal or Daal a Gosht. Thus, oil is a primary ingredient in cooking these recipes but it’s our choice of the oil we use that determines the health benefits. As I mentioned, the use of oils that contains polyunsaturated fats in high quantities (like vegetable oil) is dangerous but to replace it with oil with monounsaturated fats such as Olive or Coconut Oil. I prefer using Olive Oil as I dislike the flavor Coconut Oil gives. 

So that’s it about the flavorsome Indian cuisine. The rich flavors and replacing them with healthier substitutes is the option to choose. What are your other substitutes for making the recipes healthier?

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It is quite natural to want to stay fit and to do exercises to keep our bodies fit. Many of us have heard of the expression "no pain no gain". Exercise is good for you to stay fit, staying healthy, and prevent many diseases. The number of people engaging in physical activity over the past decades has significantly increased. According to a report by the World Health Organization, an estimated 1.4 billion people worldwide were physically active in 2016, up from just over 1 billion in 2014.

The benefits of physical activity are numerous and include reduced risks of chronic diseases, such as cardiovascular disease, obesity, and type 2 diabetes. However, there is also a dark side to physical activity. Excessive and excessive physical activity can have damaging effects on your health. But the click is that a lot of exercises can be bad for your health. It impairs your immunity, causes heart problems, and can also be dangerous for your joints.

Squats, lunges, push-ups, crunches, planks, etc. And we now also have HIIT which is High-Intensity Interval Training. The perception among us is that the more exercise we do, the better our body gets. 100 crunches, 50 push-ups, 5-minute planks done give us a great accomplished. But as mentioned, when it’s overboard, exercises can be fatal — yes, it can be life-threatening. 

In women, overdoing can cause the disorder termed as “Female Athlete Triad”. This disorder comes with symptoms such as: 

• Loss of menstrual cycle
• Osteoporosis - which is the loss of bone minerals
• Low Energy 
• Eating Disorders

Photo source

And in men, the causes can be:

• Decreased Libido 
• Risk of fractures 
• Damage to your immune system
• Risk to heart, tendons, and ligaments

It sounds funny when intense exercises can affect your immune system when we do exercises and signed up for online fitness programs to stay healthy and immune behind closed doors during the lockdown. “The more exercise we did, the more we could fight the diseases,” we thought. But what science has to tell? There's up to a 72-hour "open window" of disabled immunity after extreme exercise. This essentially implies infections and microscopic organisms to easily attack and contaminate the body. This means that we are more bound to be infected with any virus for up to 72 hours after an intense workout. 

How to term any exercise you do as intense exercise? 

It depends on your age. To calculate your maximum heart rate capacity, subtract your age from 220 and the difference you get is your maximum heart rate capacity. 

For eg, if my age is 25;

220 - 25 = 195 BPM. 

Thus 195 BPM is my Maximum Heart Rate Capacity. 

As an average, our normal heartbeat rate is 60-100 BPM. And a normal workout is considered when you’re working out at a level that has your heartbeat rate at 60%-80% of its maximum capacity; and 50% for smokers or heart patients. 

Now a strenuous workout is said to happen when your heartbeat rate reaches 70%-85% of your age’s maximum heart rate capacity and an intense workout is 80%-95% of your age’s maximum heart rate capacity. And this gets lethal as you do it every day. 

We all have been shocked about one of the recent happening on the collapse of Danish Footballer Christian Eriksen (Denmark vs Finland, EURO 2021). Continuously having the heartbeat rate over the maximum capacity and playing the sport had increased the risk of cardiac events. At a point, including me, we all were confused about how come a healthy person like Eriksen who maintains his health for playing the sport gets a cardiac arrest, and that too between the match. If we think that eating right and working out to stay fit is the right way, we are wrong. Because Eriksen too did the same. Here’s a video showing Erkisen’s collapse in the Denmark-Finland football match. 

Extreme workouts, such as ultra-long distance events like marathons, might cause heart damage, heart mood difficulties, and widened arteries in some people. Extreme endurance, according to experts, places enormous demands on the cardiovascular system. Rehashed outrageous actions can "rebuild" the heart, thickening the muscle's dividers and scarring the tissues, according to one study. This has more risk of being affected with cardiovascular diseases. 

Let’s see some facts

In a study conducted in Germany with participants aged above 60:

• 40% were active physically 2-4 times a week
• 30% were active physically more than 4 times a week
• 10% were idle doing no exercises 

The inactive people were as twice as likely to develop heart disease or a stroke and it’s the same result for those who have worked out more than 4 times a week. 

Another study conducted in Sweden from 44,000 participants aged between 45-79 found out that men who did intense workouts more than 5 hours a week were 19% more likely to develop irregular heartbeat after the age of 60 than those who exercised less than one hour a week. And men who did a less intense exercise like cycling one hour every day were 13% less likely to develop an irregular heartbeat compared to those who didn’t exercise. 

How much workout is good? 

CDC (Centre for Disease Control and Prevention) says:

• 5 hours of moderate exercise per week 
• Working all major muscles (legs, hips, back, abdomen, chest, shoulder) for two or more days
• Swimming or walking every day

With this blog, I don’t mean to be anti-workout. Working out at specified levels, or without exceeding the limits is always good for the body. There are several benefits of working out which are: 

• Prevents High Blood Pressure
• Prevents Strokes
• Prevents Type 2 Diabetes
• Battles Depression 
• Battles Anxiety 
• Improves Mood
• Prevents Cancer
• Prevents Arthritis 
• Gives better sleep
• Boosts Energy

I hope you relished this blog on how exercising too much can hurt you. You will find that by staying active in your day-to-day life, you will be able to keep your heart healthy and your immune system strong. Remember, “Training helps, Straining backfires”; these aren’t my words. It’s good to exercise, but there’s a fine line between being healthy and being unhealthy. So be sure to find a balance between exercise and rest, and be sure to drink enough water to stay hydrated.

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Dietary fiber is the piece of plant-based food that generally goes through your stomach-related framework without separating or being processed. There are two kinds of fiber: soluble and insoluble fiber. Both have their benefits and there is no right or wrong type of fiber for you to eat.

Insoluble fibers are roughage – they are not broken down by the human body, but rather provide bulk to your stool and help move food through your digestive tract more quickly and efficiently. These fibers are found in whole grains, seeds, nuts, vegetables, dried fruits such as apricots and figs, wheat bran (as well as other whole grains), beans (legumes) like tofu, and tempeh. Soluble fibers are found in oat bran, berries, bananas, barley, citrus fruits including oranges and lemons, apple skins, vegetables including onion and garlic.

Whole grains and seeds provide substantial amounts of both insoluble fibers (bran) and soluble fiber. My advice is to include a wide variety of these foods in your diet rather than just focusing on one type of fiber. Many people can keep their bowels moving smoothly by making sure they get plenty of whole grains like oats or brown rice as well as beans like tofu.

You may also find that incorporating more whole raw fruits such as berries will help you to have regular bowel movements. Too much of these fruits (especially berries) can cause constipation.

You may need to experiment with fruits and vegetables yourself to find what works for you, but the following will provide some suggestions:

• Calcium-rich greens like kale, chard, and spinach are great sources of calcium and can improve bowel function by increasing the water content of stools. Eating enough leafy greens each day is important because not enough calcium is absorbed in your gut if you eat foods high in fat, or if you do not have enough stomach acid.

• Containing a lot of soluble fiber, fruits like strawberries, pineapple, and apricots can help to bulk up your stools. Think about other vegetables such as broccoli and cabbage that are also high in fiber and will help to move food through the bowels.

• No fruit is a good enough healthy food choice in itself to be able to treat constipation with their goodness alone. But by including fruit in your diet you will be getting the benefits of fiber, which is always a good thing. (See below for some tips on how to eat whole fruits.

Benefits of both fibers

As soluble fiber breaks up, it's anything but a gel that may improve digestion in various manners. Soluble fiber may lessen blood cholesterol and sugar. It assists your body with improving blood glucose control, which can help in lessening your danger for diabetes.

Insoluble fiber draws in water into your stool, making it gentler and simpler to pass with less strain on your gut. Insoluble fiber can help advance inside wellbeing and consistency. It likewise upholds insulin affectability, and, as soluble fiber, may help decrease your danger for diabetes.

Dietary fiber can greatly aid gut health. Researchers increasingly understand that dietary fiber plays a role in many health problems throughout the body. The correct amount of dietary fiber can: 

• control weight 
• control and possibly prevent high blood pressure 
• help balance blood cholesterol levels 
• regulate bowel movements and prevent hemorrhoids 
• regulate blood sugar 
• regulate your body's satiety signal to let you know when you are full 
• Reduced risk of colon cancer 
• Reduced risk of breast cancer 
• Reduced risk of diabetes 
• You need to chew more, which will slow down your food and help you digest

How much fiber you should take every day?

Dietary fiber is a characteristic and significant piece of a decent eating diet. The following are recommendations for total dietary fiber, including soluble and insoluble types:

men, age 50 and under	38 grams per day
women, age 50 and under	25 grams per day
men, over 50	30 grams per day
women, over 50	21 grams per day

Following are the best foods for adding soluble fibers to your diet:

• oats
• peas
• beans
• apples
• citrus fruit
• carrots
• barley
• psyllium

Topping your dishes with psyllium flakes, having apples, oranges, or grapefruit when you crave sweets, making a soup with stock, carrots, barley, peas, and beans, or having a mix of dried fruits are some great tips to consume soluble fibers. 

Let’s have a look at some great examples for insoluble fibers: 

• whole-wheat flour
• wheat bran
• nuts
• beans
• cauliflower
• green beans
• potatoes

Can you consume so much fiber?

No. 

Having a lot of fiber can cause you some problems such as bloating, gas, or constipation. Excessive fiber intake is said to happen when you consume more than 70 grams per day. It usually happens to people who are vegan or maintaining a raw or whole food diet. 

Most common side effects of having too much fiber are:

• bloating
• gas
• feeling too full
• stomach cramps
• constipation or diarrhea
• dehydration
• poor absorption of some key nutrients
• weight gain or loss
• nausea
• intestinal blockage in rare cases

So, once again the key is Moderation. In any aspect, moderation is always the key rather than extremes. A lot of fiber may likewise cause supplement insufficiencies, as it can meddle with the body's capacity to retain fundamental nutrients. This undesirable outcome is because the fiber ties with minerals, including calcium, magnesium, zinc, and iron. 

Increasing your fluid consumption, exercises and avoiding foods that cause bloating like chewing gum can solve problems caused by high fiber intake. 

So, which one is your favorite fiboros snack that you would like to include in your diet every day?

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