It is extremely essential to eat a fibre rich food to stay healthy. Why does fibre play such an important role in our diet? A fibre rich diet offers numerous advantages including aiding digestion preventing constipation lowering risk of type 2 diabetes heart disease stroke and even bowel cancer. However the key to get all these benefits is to see that our diet has good amount of fibres from foods like fruits, vegetables, whole grains, legumes, nuts and seeds and so on this would ensure that you have a healthy and well balanced diet. Today we will talk about 5 best fibre rich food that you should include in your weekly diet.
Apple the fibre content of a medium sized apple is about 4.5 gm, apple must be eaten with fibre and that is with skin. This healthy food contains soluble fibre which helps in the reduction of blood cholesterol level pectin found in apple is pre biotic which is a form of fibre. It promotes the growth of beneficial bacteria in stomach which in turn prevents obesity type 2 diabetes and heart disease. Have 1 whole apple daily with skin in between your meals cook apples too for infants it is highly nutritious for them.
Bananas are available all the time it is the most common seasonal fruit and has a variety of health benefits. 1 medium sized banana contains 3 gms of fibre which provides approximately 10% of daily fibre required. Have 1 banana in the morning before your exercise routine everyday it would really energies you instantly. Give banana in tiffin for children banana is recommended during diareohhea as it improves digestive health.
Green peas or vatana, green peas or mutter is a highly fibrous food 1 cup of boiled green pea contains about 9 gms of fibre. This helps move food through your gut to have a better digestion. The high fibre reduces the number of calories you eat throughout the day and thus controls your hunger. Poha with a cup of boiled green peas along with it a cup of ground nuts can be a very good breakfast or a evening snack. Green peas could be added in your salad in your lunch time for infants pureed boiled peas could be good to feed them.
Chia seeds has roughly 10 gm per ounce the high fibre content lowers insulin resistance and improves blood sugar level which in turn helps to reduce the risk of metabolic syndrome and type 2 diabetes. Chia seeds are very easy to eat they can be eaten raw or soaked, chia seed have a neutral flavour so they can be added to almost anything a table spoon full of chia seed could be added with your oatmeal smoothies or puddings. You can also sprinkle them on top of salads, yogurt, fruits or vegetables.
Oat meal is anther highly nutritious whole grain, so instead have rolled or crushed oat that has all the nutrients intact and doesn’t take much long to cook, one cup of cooked oatmeal contains 5 gm of fibre. Oat contains large amount of beta glucan this helps to reduce cholesterol and blood sugar level. Oatmeal cooked with water or milk can be one of the healthiest breakfast to be taken. You can increase its nutrients density by adding chopped apple, banana, nuts or seeds.
Make a diet plan properly and incorporate all these things to it, dividing them into 4 meals everyday over the course of the week your breakfast, lunch, snack and dinner should have atleast 1 fibrous fruit, so eat healthy and prevent several health problems in your life.
Best Regards!
Iqra & Ali
