Fibre is good. Juicing is bad. We’ve heard our doctor, our nutritionist, and fitness expert drill that down on a daily basis. But we still miss out on incorporating it in our day-to-day diet.
Not only do fibres give the gut the right kick to keep it functioning, they help boost our system against diabetes and hypertension. In addition, a fibre-rich diet keeps us full for a longer time – shielding the body from truckloads of unwanted weight. What else can you ask for?
So HOW much fibre is good for you? 40g of fibre/2000 Kcal in a diet is considered reasonably safe by Indian Council of Medical Research. These are the five foods you need to incorporate in your diet to ensure a healthy fibre supply to the body:
1. Peas
Easy peasy. Peas are already a staple in the Indian kitchen, and go with a wide range of veggies, so you can never get bored of them. Come winters and an assortment of dishes – matar ki kachori, matar paneer and matar mushroom – start making their way onto our plates. Peas – fresh or dried – are a rich source of fibre and work wonders for the body.
2. Beans
Love rajma? You will be glad to know that it’s not just tasty, but also quite healthy. In fact, beans are one of the healthiest sources of fibre, along with a generous blend of proteins. This is perhaps why our native diet consists of beans of varying kinds. Looks like grandma always knows best.
Peas and beans are a rich source of soluble fibre which help to control cholesterol. The soluble fibre present in these foods also prevents constipation, easing the body’s digestion.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
3. Lentils
That lentils are rich in protein is common knowledge, but did you know they are high on essential dietary fibre too? And the regular, boring dal is not the only way you can have it. Get creative and use lentils in other forms (think patty and salads) and you will love it. Your body definitely will, as you’ll notice from your accelerated energy levels and improved digestion. According to Dr Pooja Sharma,
Try using more of lentils with coverings such as chickpeas, kidney beans, brown masoor and green lentil. The coverings have insoluble fibre which absorbs water and forms a bulk in the intestine causing peristalsis movement. In addition, these lentils are good in reducing cholesterol.
Also Read: 7 Drinks to Jump Start Your Metabolism
4. Berries
Blueberries, raspberries and strawberries are all high on fibre. What’s more? They are tasty and appetising, and can be popped as mid-evening snacks. Berries are also loaded with several nutrients and vitamins, making them almost necessary for day-to-day well-being.
Berries contain antioxidants, and are rich in vitamin C and copper. They contain soluble fibre (2.5 gm in every 100 gm of berries) which leads to volume in the digestive tract, and promotes overall digestive health.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
5. Seeds
We have all been cajoled into eating seeds by our mothers for the innumerable health benefits they entail. Whole seeds, over the years, have dominated the Indian diet in several forms, but many claim that they may, at times, pass through the gut without fibres being completely absorbed. Flaxseeds – the popular superseed – solves the problem and gives a powerful fibre boost to the body.
Seeds like flaxseed, pumpkin seed, melons and sunflower seeds have essential minerals such as zinc, magnesium, and copper which promote gut health. Like lentils, seeds are rich in insoluble fibre.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
Sprinkle seeds over salads, yoghurt or desserts and let them do the talking!
Dr Sharma also highly recommends Psyllium husk as another fibre-rich food which you must include in your diet.
Guess it’s time for some grocery shopping.
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1. Peas
Easy peasy. Peas are already a staple in the Indian kitchen, and go with a wide range of veggies, so you can never get bored of them. Come winters and an assortment of dishes – matar ki kachori, matar paneer and matar mushroom – start making their way onto our plates. Peas – fresh or dried – are a rich source of fibre and work wonders for the body.
2. Beans
Love rajma? You will be glad to know that it’s not just tasty, but also quite healthy. In fact, beans are one of the healthiest sources of fibre, along with a generous blend of proteins. This is perhaps why our native diet consists of beans of varying kinds. Looks like grandma always knows best.
Peas and beans are a rich source of soluble fibre which help to control cholesterol. The soluble fibre present in these foods also prevents constipation, easing the body’s digestion.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
3. Lentils
That lentils are rich in protein is common knowledge, but did you know they are high on essential dietary fibre too? And the regular, boring dal is not the only way you can have it. Get creative and use lentils in other forms (think patty and salads) and you will love it. Your body definitely will, as you’ll notice from your accelerated energy levels and improved digestion. According to Dr Pooja Sharma,
Try using more of lentils with coverings such as chickpeas, kidney beans, brown masoor and green lentil. The coverings have insoluble fibre which absorbs water and forms a bulk in the intestine causing peristalsis movement. In addition, these lentils are good in reducing cholesterol.
Also Read: 7 Drinks to Jump Start Your Metabolism
4. Berries
Blueberries, raspberries and strawberries are all high on fibre. What’s more? They are tasty and appetising, and can be popped as mid-evening snacks. Berries are also loaded with several nutrients and vitamins, making them almost necessary for day-to-day well-being.
Berries contain antioxidants, and are rich in vitamin C and copper. They contain soluble fibre (2.5 gm in every 100 gm of berries) which leads to volume in the digestive tract, and promotes overall digestive health.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
5. Seeds
We have all been cajoled into eating seeds by our mothers for the innumerable health benefits they entail. Whole seeds, over the years, have dominated the Indian diet in several forms, but many claim that they may, at times, pass through the gut without fibres being completely absorbed. Flaxseeds – the popular superseed – solves the problem and gives a powerful fibre boost to the body.
Seeds like flaxseed, pumpkin seed, melons and sunflower seeds have essential minerals such as zinc, magnesium, and copper which promote gut health. Like lentils, seeds are rich in insoluble fibre.Dr Pooja Sharma, Nutritionist & Lifestyle Expert, Powai, Mumbai
Sprinkle seeds over salads, yoghurt or desserts and let them do the talking!
Dr Sharma also highly recommends Psyllium husk as another fibre-rich food which you must include in your diet.
Guess it’s time for some grocery shopping.
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