Health & Wellness

Read: Reasons Why Fiber Is A Nutrient You Must Never Miss Out On!

Fiber is the hero!

11 Sep 2007, Garnerville, New York, USA --- Assortment of High Fiber Foods --- Image by © Envision/Corbis

 

Foods with Fiber

Dietary fiber is found in fruits like pears, strawberries, blackberries, raspberries, currants, and oranges. Vegetables like Brussels sprouts, artichoke, onion, garlic, corn, peas, green, beans, and broccoli are extremely rich in fiber content. Pulses like lentils, chickpeas, beans and whole grains like oats are also full of fiber. For South Indians especially, rice is the biggest source of fiber available at all times. Though rice also has carbohydrates, it should not be missed in the everyday diet. The rich fiber content of the rice is very important for a balanced diet. The calorie-conscious can probably eat just one cup of rice but it would be bad to totally give it a miss.

How much Fibre do we Need?

There is nothing called bad fiber but it is good to keep a check on the amount of fiber intake our body gets. Too much soluble fiber can sometimes be a problem because it is fermented by bacteria to produce gas. And if you are prone to an irritable bowel frequently, eat fruits and vegetables in smaller quantities and avoid beans and pulses. Daily intake of a fiber is absolutely essential to the body. 28 – 30 grams of fiber is a good amount of fiber for everyday consumption.

Avoiding refined grains such as white flour, white bread, white pasta, and white rice and replacing them with whole grains is a great way to boost the amount of fiber in your diet. Though dieticians recommend that at least half your grains be whole grains, with all of the whole grain options available now across food products, it is much easier to change our whole lifestyle and adapt to the healthier choice.

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