Our bodies require fibre as a necessary component. It contributes to a healthy and clean digestive tract. Fibre is essentially an undigested plant-based nutrient that enters the stomach and feeds good gut bacteria in the colon. Fibre aids in increasing heart health, preventing constipation, decreasing blood sugar, and encouraging weight reduction.
Soluble and insoluble fibres are the two primary categories. Soluble fibres are beneficial for controlling blood pressure and cholesterol levels because they dissolve in water. In contrast, insoluble fibres, which do not dissolve in water, are beneficial for maintaining digestive regularity and averting constipation,
So, now that the winter season is in its full flow, here are some simple yet effective ways to increase your fibre intake this winter season. Keep reading to learn more.
Have A Hearty Oatmeal Breakfast
Enjoy a nutritious and hearty breakfast every cold morning when you combine the benefits of oats with a colourful mix of fruits. Not only do berries, apples, and bananas taste great, but they also provide valuable fibre to your meal. For extra crunch, fibre, and nutritional value, sprinkle some nuts on top.
Sprinkle Some Chia
Chia seeds rank quite high on the list of foods high in fibre. With plenty of fibre, they are tiny but mighty in terms of nutrition. Chia seeds' adaptability is another fantastic quality. Smoothie bowls, baked products, and cereal or yoghurt can all be topped with them. To help you reach your fibre needs, include chia seeds in your daily diet.
Incorporate Leafy Greens
Nutrient-dense foods, such as dark leafy greens like mustard greens, fenugreek leaves, spinach, and more, are high in nutrients yet low in calories.
Greens become an even more effective source of some nutrients, including fibre, when they are cooked down, allowing you to absorb more nutrients in a smaller quantity. Try incorporating them into dishes you already prepare, such as stir-fries, spaghetti, and egg scrambles. Raw greens are equally tasty and adaptable.
Fibre-Rich Soups
For a substantial soup with lentils and vegetables, try the creamy split pea variation. For added fibre, try adding some beans, quinoa, or whole grains like barley. To boost taste and increase benefits, use winter veggies like kale, sweet potatoes, and carrots. Add some flavour to it by adding herbs and spices. These comforting soups are beneficial for healthy digestion.
Eat Whole Fruits Instead Of Juices
Nothing here suggests that fruit juices are unhealthy. They have an abundance of minerals and vitamins. But eating whole fruits is a clever way to get all the benefits of fruit juices while also loading up on fibre. For example, let's take orange juice which traditionally is consumed in breakfast. All the vitamins and minerals are still there from the orange juice but eating the entire orange gives you a lot more fibre in addition to that juicy, sweet taste.
Switch To Whole Grain Bread
When baking during the winter, use whole grains instead of processed ones. Filled with nuts and seeds, whole-grain bread offers a delicious and high-fiber alternative. To enhance flavour and nutritional value, toast the slices and serve them alongside soups or as the foundation for hearty sandwiches.
Snack Healthy
Popcorn contains more fibre per serving than chips or other frequent snack foods, and it can be cooked fresh to your exact specifications. If you're the kind that likes to eat dessert after dinner to fulfil a sweet appetite, try switching to caramel popcorn for a sweet yet healthy snack relatively.