We always talk about having “High fibre diet” in our meal, but does anyone know, what are these high fibre food? So, here is this article which will help youto know better what High Fibre Diet is? And what foods should be included in diet to get high fibre and its benefits.
Dietary fibre (roughage) is an essential nutrient required for proper digestion of foods,proper functioning of the digestive tract and proper bowel movement. Therefore deficiency in fibre content can lead to constipation, haemorrhoids and elevated levels of cholesterol and sugar in blood. A high fibre diet will also help inmaintaining a healthy weight.
Studies have shown thatsoluble fibre found in beans, oats and flaxseeds can help in lowering totalblood cholesterol by lowering bad cholesterol. They are also associated withother health benefits such as reducing blood pressure and inflammation.
High fibre dietalso helps in reducing the risk of developing type 2 diabetes as particularly,the soluble fibre slow down the absorption of sugar thus decreasing its levelin blood.
Dietary fibre isvery essential part of food but still in some countries the diet lacks properamount of fibre content resulting in health issues. Studies have claimed that on average, North Americans consume less than 50% of dietary fibre level recommended for good health. Therefore regulatory agencies such as FDA of the United States have given approvals to food products making healthy claims for fibre.
Hence to get allhealth benefits of fibre we should practice to incorporate certain foods in ourdaily diet.
Below are some examples of high fibre foods
Apples- Try to eat apples in its natural way along with their peels as they are important source of fibres and nutrients like phytochemicals.One medium apple has 4.4 gms of fibre.
Broccoli- is another good source of fibre and rich in vitamin C and vitamin K. Avoid overcooking of this vegetables as it will destroy allits nutrients. You have to steam or sauté this vegetable before eating. A cupof raw broccoli has 2.4gms of fibre.
Carrots-Along with its rich source of beta-carotene, they are excellent source of fibres. They can be easily eaten raw in form of salad or cooked along with other vegetables such as pulao. 100 gms of raw carrots contains 2.9gms of fibre.
Spinach – is another excellent source of fibre along withits iron content. Try to include spinach in salads for lunch. A bunch of rawspinach has 7.5gms of fibre.
Whole grains –are good source of fibre when they are in whole processed form. Refining and processing of grains leads to decrease of fibrecontent. For example cooked long grain brown rice has 1.8 gms of fibre per 100 gm serving while the same amount of cooked long grain white rice has 0.4 gms.
Legumes –They are good source of fibre and protein for mostly vegetarians. Red lentils have 4g ms of fibre per half cup serving.
Flax seeds- they are good source of soluble and insoluble fibre hence they prove to very good for health. One table spoon of ground flax seeds contain 1.9 gms of fibre.
Simple and easy ways to incorporate fibre into yourdiet.
Add a high fibrecereal to your regular cereal.
Eat more fruits than its juices. Try to eat them in their natural way with their peels.Remember their outer peels have most of fibre content.
Try to add more vegetables to your diet by including more of salads.
Add beans or lentils to your tossed salad and soups.
Choose 100% whole –grains and 100% whole-wheat breads.
Add dried fruits,nuts to salads or yogurt.
Substitute half thewhite flour for whole wheat flour.
These are the simple tips to add high fibre content to your diet which will make you healthier and fit.