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10 Fibre-rich Foods You Should Eat
There are several health benefits of consuming fibre-rich foods. Listed here are a few foods that are rich in fibre content. Read on to know more.
Despite the stress laid by nutritionists and health magazines alike, fibre remains one of the most underrated food nutrients in our diet. It is a must we opt for fibre-rich foods on a regular basis. Eating fibre-rich foods every day has several health benefits to offer to the body.
Fibre is almost a miraculous food nutrient that not only helps in regulating the bowel movements, but also helps in keeping the blood sugar level in control, reducing hunger pangs and thereby making you feel fuller for a long time.
Regular consumption of fibrous content helps in decreasing the chances of stroke and hypertension.
Why
Fibre?
Fibre
is
a
nutrient
that
helps
in
the
proper
functioning
of
the
digestive
tract
and
body.
It
is
a
non-digestible
nutrient
that
is
mainly
derived
from
plant-based
items.
Fibre
can
be
of
two
types
-
soluble
and
insoluble.
Soluble fibres form a gel-like substance in the stomach that keeps harmful substance in the food from getting digested. It also plays an important role in lowering the production of cholesterol in our body.
The main job of the insoluble fibre is to soften the stool and to make the entire process of excretion easier. Insoluble fibre remains unchanged throughout the digestive process. However, despite the major differences in their functioning, neither of these fibres are digested by the body.
Low consumption of fibrous content can lead to painful stools, increase in blood sugar and increased risk of stroke, while excess consumption of fibrous content can prevent the nutrients from getting absorbed into the body.
Excess intake of fibre can also increase the chances of diarrhoea or dehydration.
Leafy vegetables, cruciferous vegetables, and beans are some of the food items that are rich in fibre.
Some Benefits Of Including Fibre In Your Daily Regime
Keeps
Your
Heart
In
Good
Shape
Studies
have
shown
that
consuming
fibrous
content
can
help
to
lower
chances
of
heart
diseases
and
strokes.
Trying
To
Lose
Weight?
Include
Fibre-rich
Food
In
Your
Diet
For
those
who
are
trying
to
lose
weight,
the
best
remedy
is
to
include
fibre-rich
foods
in
your
diet.
It
makes
you
feel
fuller
for
a
long
period
of
time
and
reduce
cravings.
Helps
In
Getting
Better
Skin
For
those
suffering
from
acne
or
skin
rashes,
consuming
fibrous
content
is
the
way
to
keep
skin
healthy.
It
helps
to
move
yeast
and
fungus
away
from
the
body,
which
lowers
breakouts.
Reduces
Inflammation
Of
The
Intestine
Fibre
helps
in
reducing
the
risk
of
inflammation
of
the
intestines
significantly.
Now
let's
look
at
some
of
the
food
items
which
are
rich
in
fibrous
content.
1. Oats
Oats are packed with fibrous content. It is rich in both soluble and insoluble fibre. It is also the most versatile food around. One can eat it as a breakfast cereal, or make it into a upma or idly and consume it.
2. Lentils
Lentils or dals, as we call them in India, are one of the richest sources of fibre. These are packed with fibre and carbohydrates that make you feel full for long. Lentils are also very versatile and can be consumed in many different ways. One can consume it in the conventional form or make sambhar, or you can consume it in salads.
3. Fruits
Fruits like apples or oranges are a rich source of dietary fibre. Including these fruits in your diet can prove to be fruitful.
4. Cruciferous Vegetables
Cauliflower, cabbage and broccoli are some of the cruciferous vegetables that are a great source of fibre. They are also filled with various nutrients that help in supplying other nutritional needs of the body.
5. Berries
Various berries like strawberries, cranberries, gooseberries are a rich source of fibre and help in fulfilling the fibre requirements of the body.
6. Avocados
Avocados are one of the superfoods that are rich in vitamins and fibre. They are also rich in unsaturated fats. Being abundant in fibre, they are a good way to include fibre in your diet.
7. Flax Seeds
Flax seeds are another food items that are a rich source of fibre. One can include it as a topping on cereals or ground it and use it in chutneys, or in the chappati dough.
8. Mushrooms
Mushrooms are easily available, extremely healthy, full of nutrients and fibrous rich which are extremely delicious too. It is a great idea to include mushrooms in the diet for your dietary fibre needs.
9. Celery
Celery is rich in fibre, and low in calories. Just 1 cup of celery helps in fulfilling 6 percent of the daily fibrous need of the body.
10. Bran
Bran is a rich source of fibre and it is a good idea to include bran in your diet for your daily fibrous needs.
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