Fibre in food is quite amusing and interesting. This stuff which doesn’t even find its way to get absorbed and become a part of the nutrition still holds a decent place as a food essential in a balanced diet. Fibre is roughage that helps in binding and moving the food forward in the digestive tract. Its presence in diet also ensures regularity of bowel.
The benefits of fibre are numerous like controlling overeating and fat absorption in the body and reducing cholesterol levels and chances of cancer. It also neutralizes blood sugar levels.
Some interesting food options full of fibre are,
This fruit with edible skin is packed with fibre. A medium sized pear with skin contains approx. 5 grams of fibre. While you are still at work, this yummy to eat and easy to carry fruit is a great option to curb that 4 pm hunger pang.
Raspberries are another excellent delicious fibre filled options. One cup full of these contains 8 grams of fibre. To add to their goodness, raspberries are powerful antioxidants as well.
A handful of “nut-ritious” pistachio are ideal for snacking. They are high in fibre and protein and low in fat. You can toss a few in salads or have them just-like-that. But try to avoid the salted version as it can add to the sodium content.
Corn is an excellent fibre source and is low calorie as well. Light popcorns (without butter or caramel) while watching a movie, steamed sweet corn with chat masala and lemon or those little baby corn in your salad; all work just perfectly well in meeting the daily fibre requirement.
An apple a day does keep the doctor away and also scores high in fiber content, again, with their skin on!
No racism here but “brown is better than white”. The brown or unpolished variety of rice is way healthier than polished white rice. One cooked cup of brown rice contains 3.5 grams of fiber.
A favourite among everyone, green peas are also a great option to consume high fibre. Cooked or frozen, fresh or dried; include them all the time in your salads, soups, veggies and pulaos to make the most of them.
Our very own rajma (kidney beans) is also an ideal fibre rich food. Other than rajma, there are several other varieties of beans available like navy beans, lima beans, lentils, mung beans, French beans and pinto beans to choose from but of course depending upon the availability in your locality.
The look-alike of our very own cauliflower, green coloured broccoli is also a rich source of dietary fibre. It can be eaten raw in a salad or can be cooked as well, once washed thoroughly.
Corn, barley, wheat, oats, millet, brown rice, and many other cereals come under the category of “whole grains” (grains that has its husk, barn and endosperm intact). As a healthy staple diet, whole grains are rich in fiber and high in complex carbohydrates.