In this article we are going to discuss fibre rich foods in India .Because fibre rich foods have many health benefits.
Fibre is well known to prevent and relieve constipation. Studies show that fibre foods are beneficial in lowering the risk of diabetes ,maintaining a balanced body weight,improving hearth health and also preventing some types of cancer.
So adding dietary fibre to your daily diet is essential.Because fibre rich foods provide both health and taste to your meals.
The daily value of fibre in one’s diet varies in men & women.
Thus Men should take minimum 30 -38 grams fibre per day.
whereas women should take minimum 21 to 25 grams fibre per day.
Page Contents
Fibre Rich Foods In India :
There are mainly two types of fibre , soluble and insoluble .So lets briefly take a look at difference between two :
Soluble fibre : Soluble fibre is the fibre which dissolves in water. Soluble fiber also forms a gel-like substance when dissolved in water. Oats, apples, citrus fruits, beans, carrot, barley contain soluble fiber.
Insoluble fibre : Insoluble fibre or dietary fiber which is also called roughage or bulk is mostly found in plant-based foods. It cannot be digested or absorbed like other food beverages.
Insoluble fiber promotes material movements through the digestive system. Insoluble fiber raises stool bulk. It is helpful for those who suffers from constipation.
1.Fiber-rich grains and flours :
Whole grains are nutritious. Because they generally have a high quantity of fiber. But refined whole grains contain less quantity of fiber. Bulgur has the maximum quantity of fiber among grains with 8.2 grams per cup.
Pearl barley,oats, quinoa,whole-wheat pasta, buckwheat, whole wheat bread, brown rice are some of the well-known fibre rich foods in India.
Thus you should include foods like barley, corn, millet, rye, triticale, sorghum in your take to have the utility of fiber.
2. Fibre-rich fruits :
Some fruits are natural sources of fibre Pear, banana, apple with its skin, orange, strawberries are fruits which are fairly high in fiber.
Pear has 5.5 grams of fiber. Apple with its skin contains 4.5 grams of fiber.
Papaya, Banana, orange, and strawberries all these 3 fruits have 3 grams of fiber in them. Also Guava is a common fruit that has a high amount of fiber. Whole-sized guava serves with 9 grams of fiber.
Members of the berry family are mostly high in fiber. Blueberries are also available in India. This little fruit provides 4 grams of fiber in one cup serving.
Pomegranate and mango are other fruits that give you the efficiency of fiber. These fruits are easily accessible in the Indian market.
3. Fibre-rich Indian vegetables :
Vegetables are of great food value. India has the maximum number of vegetarian people across the worlds. So when it comes to fibre rich foods in India , vegetable are majorly important food items.
They are one of the healthiest of all food groups. Carrots, broccoli, beets have a rich quantity of fiber. Green peas contain 9 grams of fiber. Also Cabbage has 2 grams fibre . Spinach contains 4 games of fiber in cooked form.
Green beans serve 14% of the dietary value with 4 grams of fiber in cooked form per cup. Sweet potatoes have 3 grams fibre in 100 grams of serve. Cauliflower, tomato, capsicum, lettuce are some more common vegetables.
Besides this vegetables are easily available and among the Indian diet in the first place. So eating them will provide you with a needed fibre in your daily diet.
4. Fibre rich legumes :
1 cup of boiled black beans serves with 16 grams of fiber. While canned black beans serve 10 grams of fiber in 1 cup. Beans provide 50% of the regular need for fiber.
They hold a higher place in the top fiber-rich foods list. Small white beans come with 15 gram fibre. Split peas have 8-gram fibre in every 100 grams of serving.
Lentils are another known source of fibre in the legume family. One cup of lentils provides 16-gram fibre. It is 56% of DV. Pinto beans and mung beans are both fibre reach.
The same goes for cranberry. Cranberry provides us 15 g of fiber and 54% of Daily Value. Chickpeas or garbanzo beans are popular fiber reach foods in India.
They are nutritious food with 12 g of fiber. It fulfills 45% of Daily Value. Kidney beans come with 11-gram fiber in a cup. Edamame or boiled soybeans are packed with 10 g of fiber and 37% Daily Value. Firm tofu also is food for vegetarians to serve 6g of fiber.
5. Fibre-rich seeds :
Nuts and seeds contain high quantity of fiber. There are many seeds that are rich sources of fiber.
Chia seeds, squash seeds, flax seeds, sunflower seeds, pumpkin seeds, poppy seeds, sesame seeds are fibre rich foods in India in the seed category.
Chia seeds are a comparatively new addition to the human diet. In just 20 gram, there is 6.8 g of fiber. Flax seeds provide 5.6 grams of fiber in a 20-gram serve.
Therefore adding them to your morning meal will keep you healthy with the goodness of fibre . But poppy seeds are a bit less known as they provide 3.9grams of fibre.
The flavor of sesame seeds is also well-liked. This food comes with 2.1 grams of fibre in every 20g serve.
Besides this sunflower seeds come with 1.6g of fiber in 20g serve.
Conclusion :
So, this is a list of various fibre rich foods in India. Fibre is one of the most essential nutrients which must be included in our daily diet. It also helps in maintaining bowel health.
Besides this Fibre also lowers cholesterol levels. Thus those, who have blood sugar problems, are advised to take more fibre foods in their regular intake.
So the top fibre rich foods list mentioned above are beneficial for all. Fibre also helps to gain the necessary weight. So lean, under weighted people can have fibre in their diet.
Thus we hope the piece of article enriches your understanding regarding fiber-rich food and its importance in our diet. Stay tuned for more such updates. Stay healthy.
Also read : 1. Why dieters regains the lost weight.