Dietary fibre is a type of carbohydrate that is instrumental in keeping the digestive system healthy. Found in a plethora of foods, including fresh fruits, leafy vegetables and whole grain legumes, dietary fibre plays a vital role in helping prevent or alleviate conditions, such as indigestion and constipation. An additional benefit of fibre, according to the Nutrition Source at Harvard’s School of Public Health, is that its soluble version helps reduce cholesterol levels, and thus, ensures that one’s blood sugar levels remain in the normal range.
Fibre has also been found to help control one’s body weight and reduce the threat of terminal ailments, including heart disease. Fibrous foods offer a whole range of health benefits, making it an absolutely integral element of one’s daily diet. Although fibre can be consumed through doctor-prescribed supplements, it is also naturally available through a range of delicious and nutrient-rich fruits, vegetables, legumes and seeds. Owing to the wide availability of nutritious, fibre-rich foods, it is relatively easy to incorporate fibre into one’s daily diet through snacks, during breakfast, and in various other ways.
Here are some fun food ideas to help increase the fibre-content in one’s daily diet.
Eat Your Veggies!
Vegetables are widely regarded as the best and most nourishing sources of fibre as they are also packed with vitamins and minerals. A plethora of fresh vegetables, including kale, spinach, artichoke, carrots, cauliflower, mushroom, turnips, parsnip, and beetroot can be consumed daily to ensure that one ingests a requisite amount of fibre. The vegetables can also be cooked Indian-style and eaten with a traditional flatbread like a chapatti or paratha, or with rice to make for a balanced, healthy, and filling meal.
Pop That Popcorn!
Popcorn is considered one of the most nutritious snack foods since the whole grain food comprises 4 grams of fibre for every 28 ounces. To get the healthiest version of the snack, ensure to pop the dish in a microwave or an air popper. Seasonings, such as pepper or paprika can be added to the snack to elevate its flavour. The American Heart Association states that apart from being a powerful source of fibre, popcorn is also rich in antioxidants, which further aids blood circulation as well as the maintenance of sound digestive health.
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Indulge In Fresh Fruits
Like popcorn, fruits are a recommended snacking option for those looking to increase their fibre intake. Specific fruits, such as apple or pear as well as berries are preferred as they are rich in fibre, with a small pear holding an average of 5 grams of fibre! The skin of certain fruits, including apple and guava, hold vast quantities of fibre; try to eat such fruits without peeling them. Fruits can be consumed in the form of fruit salads or smoothies to create a tasty, nourishing and fibre-rich snack. Fibre derived from fruits also helps strengthen one’s gut health.
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Dig Into Chia Seeds
Chia seeds are a highly nutritious food item since they are rich in minerals and protein but also boast 10 grams of fibre per ounce. Being abundant in vitamins and the omega-3 fatty acids, chia seeds boost immunity as well as brain and eye health. The seeds can be added to baked goods, such as muffins and sponge cakes, yoghurt, juices and smoothies. One can also consume chia seeds in the form of chia water. According to Cleveland Clinic, wet chia seeds are believed to expand the stomach; thus, they keep one feeling full for longer, making them ideal for the purpose of weight loss.
Dip Into Legumes
Legumes, which include beans, peas and lentils, are staples in Indian cuisine, and hence easy to incorporate into one’s diet. Legumes that are particularly rich in fibre include chickpeas and kidney beans or ‘rajma,’ which is also the name of a dish that is beloved across the country. Chickpeas are estimated to hold 12 grams of fibre per cup while kidney beans comprise about 10 grams of fibre an ounce. Boiled soybeans, popularly known as “edamame,” also pack a fibrous punch, comprising 10 grams of fibre for a single cup. Other fibre-rich legumes that can incorporated into the diet include pinto beans and mung beans.