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If you desire to have good health then you need to consume lots of fibre rich foods. It helps reduces weight and also maintain it as well as reduce constipation. It lowers risks of contracting heart disease and diabetes and cholesterol levels. Some fiber types are prebiotic. This means, it boosts healthy gut bacteria, proven to be beneficial to ensure better digestive health.
What amount of fiber should you consume daily?
The truth is that most people including adults and children are found to have less fiber in their food. This is because of lack of knowledge of the importance of having this element in their food or simple ignorance. The trusted nutritionist in Gurgaon suggest men to take 38 grams and women about 25 grams on a daily basis. However, present average consumption is just 16 grams a day.
How to increase more fiber intake?
- Add veggies to your meals: There are available different types and colours of vegetables in the market. They can help reduce risks of contracting different chronic diseases. Non-starchy types are high in nutrients, fiber and low in calorie. Nutritionists recommend consuming vegetables before having a meal. Vegetable soup or salad before meal can reduce calories.
- Whole-food carb sources: Plant-based foods are rich in fiber, a carb type. Fiber stays intact even as carbs tend to break down to sugar as it moves through the digestive system. If you consume carbs along with fiber, it allows you to feel fuller for a longer time. Moreover, it slows downtime taken to absorb digestible carbs into your blood, thus, regulating blood sugar levels.
- Fresh fruits: Fruits like pear or apple do make excellent snacks and also are portable, tasty. Fruits offer your body with the much needed fiber. One small pear may contain fiber of 5 grams while watermelon of a cup having just 1 gram. Apples and berries are rich in fiber. Fruit filled fiber enhance fullness. It is better paired with protein and fat rich foods like cheese or nut butter.
- Popcorn: It is among the top snack foods to have when hungry. Being whole grain, per ounce of around 28 grams offers fiber of 4 grams. This means air-popped popcorn of 3 cups. You may air pop it in air popper or microwave, keeping it in brown paper bag to derive the lowest calorie. You may choose to use cinnamon to sprinkle on to enhance its flavour, but without added calories or fat.
- Whole grains instead of refined grains: Whole grains can be consumed intact as they require minimal processing. But refined grains get stripped of fiber-rich bran and vitamin-containing germ. Thus, the grain tends to last much longer while taking away its nutritious parts. Thus, only fast absorbing carb remains. Half of refined grains that you consume should be replaced with whole grain ones.
- Consume whole vegetables and fruits instead of juice: Cold pressed vegetable juice can ensure your diet is filled with lots of vegetables. This is because it has micronutrients in rich amounts. Even cold-pressed, unpasteurized juices get stripped of essential fibers, thus leaving behind only carb concentration in sugar form. Whole vegetables contain more fiber than juices.
- Chia seeds: These are nutritional powerhouses. It provides the body with proteins, omega-3 fatty acids, minerals, vitamins and fiber of 10 grams an ounce. It also gels well in water while containing approximately 93% insoluble fiber. It is the latter that ensures the digestive tract keeps moving while being crucial for colon health. Moreover, it reduces risk of diabetes.
- Seeds or nuts: They offer fiber, fat and protein and hence, should be part of your diet. Almonds of one ounce offer fiber of 4 grams. It is also rich in Vitamin E, magnesium and unsaturated fats. They are also considered to be versatile foods, nutrient-dense and shelf-stable, thus being easy-to-have, ideal snacks. They can also be included in recipes to include your meals with additional fiber and nutrition.
- Avocados: These are nutritious fruits. Its green, creamy flesh is filled with fiber and has monounsaturated fatty acids, thus being healthy. Half of this fruit offers fiber of 5 grams. They help reduce metabolic syndrome risks, considered to be a condition that enhances chances of type 2 diabetes, stroke and heart disease. It can be used rather than butter or for topping dishes and salads.
- Berries: Berries containing seeds are considered to be super rich in fiber. Blackberries or raspberries of 8 grams a cup offers good amount of fiber. You can even have blueberries (4 grams) and strawberries (3 grams). Berries are also known to contain less sugar when compared to other fruits. You may include them to salads and cereals or simply have them with yogurt to enjoy your healthy snack. Equally healthy are fresh and frozen berries.
Increase fiber intake the safe way
Fresh, organic fruits and vegetables are safe for consumption by all ages. Rather, doctors recommend a diet that is filled with different kinds of vegetables and fruits. They do offer fiber in high amount necessary for good health.