Fiber helps digest food. It is almost identical from your plate to the toilet. Having a high-fiber diet can help prevent digestive problems such as constipation, risks of inflammatory bowel disease, and help keep weight under control. Here I shared the fiber-rich foods in India and ways to add more fiber to the Indian diet.
Why we have to add more fiber in daily diet?.
Fiber-rich foods play an important role in maintaining a healthy digestive system. It is important to take the right amount of fiber-rich foods to ensure bowel regulation. This reduces the risk of inflammatory bowel disease. Helps to manage weight.
Fiber-rich foods take longer to chew, which means eating less and filling the stomach faster. High-fiber foods maintain blood sugar levels and maintain normal cholesterol levels.
A high-fiber diet, especially insoluble fiber, can reduce the risk of type 2 diabetes. Research also shows that it prevents colon cancer.
Recommended quantity of fiber for daily intake:
Fiber (Roughage) is an important part of our diet and is only available from plants. But most of us get a very small amount. A healthy adult needs 21 to 38 grams in his daily diet. The recommended quantity of fiber is different for both men and women.
1. Men – 38 gm/day.
2. Women 25 gm/day.
Benefits of fiber rich foods:
We all know the benefits of carbs, protein, minerals, and vitamins, but do we know the importance of fiber in our body? For those who do not know about the benefits of fiber please read on to know about this essential ingredient.
1. Improves blood sugar levels.
2. Reduces cholesterol.
3. Reduces the risk of heart disease.
4. Reduce the risk of colon cancer.
5. Reduces the risk of breast cancer.
6. Helps to achieve healthy weight.
7. Reduces gastroesophageal reflux disease.
8. Prevents diverticulitis.
9. Normalizes stool and bowel movements.
10. Helps to live longer.
Let’s learn what fiber is.
Dietary fiber is called roughage or bulk. It is an indigestible component of vegetables, fruits, grains, beans, and legumes.
Dietary fiber is a type of carbohydrate, but it is different from other carbs. It cannot be broken down into digestible starch molecules.
Dietary fiber is found only in plant based foods. It is important to include fiber in our diet to get the maximum health benefits.
Animals can easily digest fiber because there are enzymes that can digest fiber, but our human body cannot digest fiber because such enzymes are not in our digestive system, but indeed we need fiber and they play an important role in keeping our digestive system functioning properly.
Fiber is of two types, available as
Most plant-based foods contain a combination of both.
Soluble fiber turns into a gel in the stomach and slows digestion, which helps reduce cholesterol.
It dissolves easily in water to create a gel-like consistency. This fiber helps the colon to swell and bloom easily.
Not only that, but it also has many other roles:
1. Reduce fat levels.
2. Protects against type 2 diabetes.
3. Increases contentment, i.e. a sense of fullness.
The insoluble fiber remains intact by placing it in the digestive tract and helps the waste to be heavier and softer, so it moves more easily.
This type of fiber does not interact with water.There are many characters like this:
1. Controls the pain of hunger.
2. Helps with intestinal problems like constipation, hemorrhoids, and fecal incontinence.
let’s see the fruits and vegetables fall under these two types of fiber separately:
|Type of fiber||Fruits & vegetables|
|Soluble fiber||Oats, Black lima, kidney beans, Sweet potatoes, Turnips, carrots, peas, broccoli, Brussels sprouts, Figs, Apricots, Nectarines, Apples, guava, butter, Flax, sunflower seeds, Hazelnuts, Barley.|
|Insoluble fiber||Whole wheat flour, Wheat bran, Cauliflower|
Potatoes, Nuts, Green beans
Tips for high fiber intake:
1. The simplest of the fiber-rich diet choices we can include in your regular daily diet are whole grains (whole grains with bran) and fruits and vegetables in general.
2. The polished rice that most people eat during the day and during the day is effectively starch only. It is almost no fiber and no micronutrients.Therefore, unprocessed rice and millet (raw and purple) and processed products of this whole grain – poha, rava , flour, etc. are all high in fiber.
3. Among legumes, you should choose legumes with skin.
4. Choose the whole plant foods over processed versions.
5. Replace maida for bread with whole wheat, jowar, bajra and roti.
6. Include a variety of fruits in your diet.
7. Eat lots of vegetables.
8. Add beans and legumes as an excellent source of fiber and protein.
9. Replace white rice with brown rice.
Here I’m going to provide a list of high-fiber foods that are both healthy and satisfying. Most of them are high-fiber vegetarian foods. By adding some of them to our diet, we can control blood sugar levels, lose weight and avoid constipation.
|Fruits & vegetables||The fiber content in % & grams per cup.|
|Split peas||16.3 gm/cup|
|Lima Beans||13.2 gm/cup|
|Broccoli||5.1 gm /cup|
|Brussels Sprouts||4.1 gm/cup|
|Brain Flakes||7 gm/cup|
|Whole Wheat Pasta||6.3 gm/cup|
|Pearled Barley||6 gm/cup|
|Black Beans||15 gm /cup|
Last word: Eating the right amount of healthy food and regular exercise are the basics that will keep you healthy. We need to manage our schedule so that we can take care of our health without any problems.