Ways You Can Boost Your Fiber Intake!
The
human body is designed to process foods with the help of fibers. The
benefits of fibers are being recognized widely, and people are being
advised to increase their fat content. Per day, the body requires about
25 to 30 g of fiber per day.
The body requires two types of fibers - soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.
The insoluble ones are required for good movement of food through the intestines. These are also found in fruits, vegetables, and whole grains like wheat, rice, barley, oats, etc. It takes a little planning to ensure your food is fibrous, but the benefits will be a lot and long-lasting.
Follow some of the following simple steps and you will see them work for yourself:
even if we eat a bowl of salads or fruits like apple, guava , melons, it gives us a feeling of satiety, due to the high fibre and water content and with around 150 calories at the most. When hungry have a handful of nuts, as they also contain fibre and good protein. Same way, it is good to have boiled legumes-( chundal) like kabuli chana/ garbonzo, green whole moong dal, red/ white beans, kidney beans- all contain fibre and good protein, one can have a small bowl of it boiled and seasoned as you like with minimum oil.
Vegetables - On a lighter note, make sure each meal of yours is as colourful as possible. Include good amounts of carrots, radish, greens, legumes, tomatoes, cabbage, and any vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw - choose any form that you like.
Fruits - It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jack-fruit for example. Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day (25 to 30 g per day). Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.
Whole grains - Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germ powder, flax-seeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.
Water - Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above-mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber.
Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.
The body requires two types of fibers - soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.
The insoluble ones are required for good movement of food through the intestines. These are also found in fruits, vegetables, and whole grains like wheat, rice, barley, oats, etc. It takes a little planning to ensure your food is fibrous, but the benefits will be a lot and long-lasting.
Follow some of the following simple steps and you will see them work for yourself:
even if we eat a bowl of salads or fruits like apple, guava , melons, it gives us a feeling of satiety, due to the high fibre and water content and with around 150 calories at the most. When hungry have a handful of nuts, as they also contain fibre and good protein. Same way, it is good to have boiled legumes-( chundal) like kabuli chana/ garbonzo, green whole moong dal, red/ white beans, kidney beans- all contain fibre and good protein, one can have a small bowl of it boiled and seasoned as you like with minimum oil.
Vegetables - On a lighter note, make sure each meal of yours is as colourful as possible. Include good amounts of carrots, radish, greens, legumes, tomatoes, cabbage, and any vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw - choose any form that you like.
Fruits - It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jack-fruit for example. Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day (25 to 30 g per day). Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.
Whole grains - Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germ powder, flax-seeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.
Water - Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above-mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber.
Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.
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/
FOR INFO ABOUT KNEE
REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR
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Labels: brown rice, fibre rich diet, flax seeds, Fruits, garbonzo/ kabuli chana, green whole moong dal, kidney beans / rajma, red/ white beans, salads, soluble n insoluble fibre, vegetables, Water, whole grains
posted by G S Iyer at 4:34 AM
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