Despite being the talk of the town, the importance of fibre still remains unknown to a lot of people. Here is some important information about dietary fibre you must know:
Fibre is that part of food which does not get digested or absorbed in the stomach and passes intact out of the gastro-intestinal system. How then is fibre beneficial to the body?
Benefits of Fibre:
- Regularizes bowel movements and helps ease constipation
- Normalizes and maintains bowel health
- Keeps your body weight in check
- Controls blood sugar levels
- Lowers cholesterol levels
Did you know that there are two kinds of fibre?
- Soluble fibre: Fibre that dissolves in water and forms into a gel like substance which helps reduce bad cholesterol as well as blood sugar. It is found in beans, peas, oats, apples, carrots etc.
- Insoluble fibre: Fibre of this type aids in easy bowel movements by providing roughage and increasing the stool bulk. It is found in potatoes, cauliflower, whole wheat and wheat bran, etc.
Daily Requirement of fibre is 25-40 grams and we must ensure that our daily dietary intake provides that much fibre. It is very easy to increase the fibre content in your diet – all you need is a little bit of discretion while filling your plate.
Here is a list of some foods which are rich in fibre to make your job easier:
- Apples: Apples with their skin are rich in fibre. One medium apple has 4.4 grams of fibre
- Carrots: Along with being a great source of beta-carotene, carrots are rich sources of fibre. A 100-gram serving of raw carrots has 2.9 grams of fibre, and a half cup of cooked carrots has 2.3 grams
- Spinach: Along with its rich iron content, spinach is a great source of fibre too. One small bunch of spinach provides 7.5 grams of fibre
- Pears: A medium pear has 5.5 grams of fibre
- Whole Grains: Grains in their whole, unprocessed form contain more fibre as opposed to their processed form. For example, cooked long-grain brown rice has approximately 2 grams of fibre per 100-gram serving, while the same amount of cooked long-grain white rice has just 0.4 grams.
- Quinoa: Cooked Quinoa has 5.2 grams fibre in a one-cup serving. It’s also a source of protein. This is the latest food fad for the health conscious people.
- Beans: Beans are good for heart as well as the colon. They are full of fibre, cooked black beans have 15 grams per one-cup serving, and white beans have 18.6 grams.
- Amaranth: Amaranth is also known as Rajgira in India and used widely while fasting. It has plenty of fibre – 5.2 grams per one-cup serving.
- Legumes: Legumes and lentils are extensively used in Indian cooking in the form of Legumes are rich sources of fibre too.
- Flax Seeds: Flax seeds added in salads, cereals or oatmeal provide good amounts of fibre. They have both soluble and insoluble fibre.
These are the top fibre-rich foods. Use them wisely and in the right portions daily. And you are sure to see significant improvement in your health thereon!