Here Are the Top 5 Fibre Rich Foods You Can Eat Everyday
You know how all places health-related keep going on and on about fibre? Well, it’s your time to catch the fibre-fever. Why, you ask? Because it’s damn good for you. Update your grocery list NOW.
Whether you’re looking to lose weight or simply to get healthier and fitter, fibre should be your best friend. Fibre is essential for digestion of food, and the proper functioning of your digestive system. It helps prevent constipation, hemorrhoids, high blood sugar, and high cholesterol. Fibre may also benefit the immune system, thereby decreasing the risk of cancer, diabetes, obesity, and cardiovascular disease. Fiber is also excellent for weight loss. Having a fiber rich diet helps in the process of weight loss. Fiber keeps you feeling full for longer periods of time, thereby curbing your appetite. Having fiber rich foods also prevent binge eating as it regulates your blood sugar levels and keeps them steady. However, don’t overdo it, especially not all at once. Excess fibre can lead to diarrhea, dehydration, gas, and cramping. An increase in fibre intake must be paired with an increase in water intake.
It is recommended that women should have 25 grams of fibre a day, while men need 38 grams. Women above 50 years of age need 21 grams, while men in the same age group should have 30 grams daily.
Here are the top 5 foods for your fibre needs:
Corn, rice, wheat, or oat, they all are the way to fibre heaven. Oat bran is high in soluble fibre, which has beneficial effects on cholesterol. Corn, wheat, and rice bran are all high in insoluble fibre, preventing diabetes, promoting weight loss, and keeping you full for longer. Start your diet by having a fiber rich breakfast like oatmeal. Being a slow digesting carbohydrate, it will keep you feeling full for the day and will release sugar at a steady pace in the blood stream.
White beans, black beans, kidney beans, garbanzo beans – there are so many varieties, and all of them are packed with fibre, along with protein, and essential vitamins and minerals. You can add beans to your daily salads or have a small serving of baked beans for lunch. Since most people associate beans them with uncomfortable gas and bloating., the way to combat that is to slowly introduce these in your diet, if you are not used to them.
Berries and other fruits
The many seeds in berries raise their fibre content to super high. Berries are also a great source of antioxidants. Try blueberries, blackberries, raspberries, or strawberries by themselves, or as a topping on cereals or yoghurt. Fruits such as apples, bananas, pears, oranges, peaches, and figs are great sources of fibre too, while providing many other vitamins and minerals. Have a handful of assorted berries as a mid day snack to keep your calories n check and also to get your daily dose of fiber. healthhunt recommends - Rostaa Morning Berries 340 gm
Nuts and seeds
Nuts and seeds are a healthy and quick way to incorporate fibre in your diet. Almonds, walnuts, pistachios, chia seeds, flaxseeds, and sunflower seeds can be had by themselves or added to smoothies, cereals, and yoghurt. Buy it here - Rostaa Pistachio Value Pack 1 kg
Potatoes are the easiest way to load up on fibre. Affordable and easily available everywhere, they already form a part of the staple diet for people almost all over the world. Just don’t deep fry them, or you will be gaining more weight than you’ll lose! Keep your portion sizes in check, as cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight. And remember, the fibre in potatoes is in the skin, so don’t just discard it.