Diet & Nutrition

Tips to Include More Fibre in Diet

Fibre is an essential part of our diet. It has many benefits, such as it keeps your,

Tips to Include More Fibre in Diet
  • Bowel movements healthy
  • Blood cholesterol and sugar level in control
  • Makes you feel full for a long time
  • Checks your weight

Fibre is found in large quantity in plant based products such as fruits, vegetables, beans, grains and legumes.

Daily Requirement

  • Men under 50 - 38 grams of fibre/day
  • Men over 50 - 30 grams of fibre/day
  • Women under 50 - 25 grams of fibre/day
  • Women over 50 - 21 grams of fibre/day

Eat more fruits & vegetables:

  • 1 large apple = 4 grams
  • 1 pear = 4 grams
  • 1 banana = 3 grams
  • 1 cup raw carrots = 4 grams
  • 1 cup strawberries = 4 grams
  • 1 cup cauliflower, cooked = 3 grams
  • 2 cups raw spinach leaves = 3 grams

Cereals in breakfast:

Eat whole grain cereals in your breakfast.Replace white bread with whole wheat bread. Skip sugar and add cut fruits to your cereal.

Eat more of beans:

Have beans at least twice a week, 2 cups full. Beans are very high in fibre and rich in protein. One quarter cup of kidney beans (rajma) contains approximately 3 grams of fibre. It is advisable to consume them as baked or steamed rather than rajma-chawal recipe as it will add lot of calories to your meal.

Go nuts over nuts:

One quarter cup of almonds contains approximately four grams of fibre. Adding peanuts to your diet is also a tasty way of adding fibre to your diet but they are high in protein too. Avoid fried and salted nuts. Instead go for dry roasted ones.

Go for whole grains:

Not all products marketed "wheat" or "multigrain" are actually so. To be on the right track, Make sure "whole grain", "wheat" or "multigrain" is one of the first two ingredients in the list of that product.

Now that you know how much fibre you need and where to get it from, go grab some!

Having a fibrous diet always helps in keeping your digestive system healthy and maintaining a proper weight. Along with a balanced diet, a regular full body health check up should be part of your health plan so that if there are complications you can immediately take medications and treatment.

Encourage your teenaged kids as well to go for an adolescent health checkup, most of the teenagers have a very active life but not healthy lifestyle. They need to have a detailed review of the health. In case of any query,fill out the query form below and our associates will contact you.

Are you looking to modify your lifestyle and habits to improve the quality of your life? Answer simple questions related to your Immunity, Fitness, Nutrition, Health and Habits check your health assessment. View More

Was This Article Helpful?

Yes No
Article Call

Get a Call From Health Advisor

Name
+91

Name
Name
Name
Health Calculator

People Talked About Us
Mr. Anand AgarwalKhargone

PREVENTION: THE FOUNDATION OF HAPPY, HEALTHY LIFE & PEACE OF MIND… A good lifestyle leads to good health. The reports of your annual health checkups equip you with your personal health information and help you to live better and healthy.

Mr. Atul SaojiAkola

On the occasion of senior citizens' day, our esteemed client shared his family's experience about getting timely intervention for calcium deficiency with health checkups. His brother used to think he's healthy but his test report surprised him! Lifestyle health conditions don't have visible symptoms, and only regular screenings can help to catch them.

Rajesh KhareMadhya Pradesh

Cure costs a lot, prevention doesn't.

An ounce of prevention is worth a pound of cure.

Kuldeep GillNavi Mumbai

Your well-being is our number 1 priority that's why we have fully prepared ourselves to give you a COVID-safe checkup experience.

Dr. Satish PoddarBangalore

I am a loyal customer of Indus health plus since 5years, the executives were very cooperative while my parents were getting operated, in fact, it was successful because of Indus health plus.

Daniel Kirubai

The test was planned in such a way that the time was minimized, optimized and could be done within a short span. Thank you so much Indus health plus.

Ms. Malti Singh SengarNew Delhi

"I took the health checkup package for my mother. The experience at the hospital was incredible. The staff was extremely courteous and made sure that there was no waiting time. The price of the package, the same day delivery of report and the useful doctor counselling made sure that the experience was memorable for me and my mother".

Mr. Gali Vishnu PrasadBangalore

"This was the first time in my life that I had gone for an extensive checkup of my whole body and I could not have chosen a better facilitator than Indus Health Plus. Their representative was with me throughout the day and made sure that the tests were completed at the earliest. The hospitality accorded to me truly made my day".

Mr. Jayesh OvalekarBangalore

"The overall experience was excellent and the test package was extensive. After the doctor’s counselling session, I understood what life style changes I need to make to lead a happy and healthy life. Thank you Indus Health Plus for showing me the right way. I will definitely make sure that my loved ones also undergo these tests".