Fibre rich foods, a must in our diet

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?
Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.
Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. 

1.Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form. 

 

2. Lentils like quinoa: Fibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous. 

 

3.Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food. 

 

4.Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibre. 

 

5.Broccoli: Fibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants. 

 

6.Brussels sprouts: Fibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese. 

 

7.Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk, fruits and nuts. 

 

8.Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause. 

 

9.Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease. 

 

10.Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

 

11.Dark green leafy vegetables, beans, fruits all contain plenty of fibre. It is always good to eat a whole fruit than drink fruit juice, as it not only helps to get fibre, but also gives a feeling of satiety, when we eat a fruit.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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