How Fiber Is Essential For Our Body
One specific type of complex carbohydrate that our body is not able to digest easily is fiber, and it is vital for maintaining our digestive system working appropriately. Fiber is considered as a very important nutrient for the stomach, which carries out several types of tasks.
One of the most essential roles of fiber is to maintain our gut health.It gives our stool an additional density, which helps in the smooth sailing from the intestinal passage and avoids constipation and other gut problems.
As a way of maintaining the overall gut health and immunity, Fiber also stimulates the good bacteria in our stomach which acts as prebiotics. It also helps us in regulating our blood sugar levels by slowing down the fast absorption of sugar in our body.
Consuming more fibrous foods also helps you keep your stomach full for longer periods of time, which distracts you from unwanted cravings.
Top High-Fibre Foods In India:
Surprisingly, our Indian Cuisine is packed with rich-fibrous recipes, which are both nutritious and delicious. The allure of Indian cuisine is undeniable. From the lip-smacking curries to fluffy rotis, It is a saga of taste and aroma.
Although sometimes after post-meals, our stomach gets bloated, leaving us gassy and uncomfortable. This is where the understanding of high fiber Indian foods comes.
The positive news is that we don’t need to sacrifice other delicious foods we want to eat, just for the sake of our gut health. Our typical Indian food recipes are already packed with high fiber content, top-notch nutrients and flavorsome taste.Here are some of the top-rated high fiber foods in india:1.Dal: Indian dal, also known as lentils, is a protein powerhouse, and is a staple food in most Indian homes.However, its nutrients are not only limited to protein, as it contains high fiber count, with various varieties providing various amounts.
Masoor dal (Red lentils) provides upto 7 grams of fiber per cup, and moong dal (green lentils) provides upto 6 grams of fiber per cup. You can try different types of dal in your daily routine for increasing your fiber intake.2.Whole Grains: Indian flatbread, also known as roti or chapati is another powerhouse is another staple food in traditional indian cuisine. Whole grains like buckwheat, barley, wheat, millet, corn are very good at providing 4-5 grams of fiber per roti. It is advisable to have roti with vegetables and dal for a fully nourished fibrous meal.
3.Brown Rice: Another amazing food rich in fiber are the various types of rice, which are mostly consumed as a part of daily appetite in major parts of India. Fiber-rich Kerala matta rice and brown rice contain about 11 grams of fiber in them per serve. They are also well known for their amazing digestive components, which makes the food easier to digest.4.Vegetables: India has tons of vegetable varieties, all of them containing essential micronutrients and high in fiber. When it comes to fiber, we mostly consume:
Methi: Also known as fenugreek leaves, contain about 2.8 grams of fiber per cup when cooked.
Spinach: Contains about 2.4 grams of fiber per cup when cooked.
Okra: Also known as bhindi, carries around 3.2 grams of fiber per cup when cooked.
Bottle-Gourd: Carries about 2.5 grams of fiber per cup when cooked.
It is henceforth advisable to incorporate these high-fiber vegetables in your daily food intake. You can enjoy them with your curries, salads and wraps.5.Fruits: While all fruits are a great source of fiber and natural sugar, some top Indian fiber rich fruits are:
Guava: high-fiber guava, consists of about 3.8 grams of fiber per fruit.
Pears: consists of 4.4 grams of fiber per 1 medium-sized fruit.
Apples: contains around 4.4 grams of fiber per 1 medium-sized fruit.
You can add a kick to your sweet buds by having these nutritious fruits and can level up your fiber intake.Lesser Known High Fibre Foods In India:Besides the above given list of high-fiber foods, our Indian cuisine also offers some of these delectable food items, which are high in fiber:
Sprouts: They contain a lot of nutrients in them, including fiber. It is said that 1 cup of mung bean sprouts provides about $ grams of fiber. You can add them to your siders and salads and even in your curries.
Chia Seeds: The top-trending overnight chia seeds topped with fruit and nuts is another best example of high fiber foods in India. They are full of fiber, containing about 5 grams of fiber per tablespoon and can be incorporated in smoothies, drinks and salads.
Flaxseeds: Two tablespoons of flax seeds provide about a whopping 5 grams of fiber, which will ultimately improve your fiber intake and will keep your gut healthy.
Sabudana: Made of white soft tapioca pearls, this vegetarian delight is stir-fried with potatoes, curry leaves, nuts and spices. These are surprisingly rich in fiber, and are also very delicious. One cup of cooked sabudana khichadi provides about 6 grams of fiber, which is a great way to improve your fiber intake.Tips On How To Improve Your Fiber Intake: The following tips will help you incorporate your daily fiber intake:
Stay Hydrated: Drinking more water will help you keep your stomach full for longer periods of time, and will also create a bigger passage in your gut for the stool to pass. It will also avoid constipation in your gut.
Increase your intake progressively:Your fiber intake doesn't have to be hard and fast. Take it slow, start by adding little fiber to your diet and then try to gradually increase day by day. This will also give your body the time to adjust with the changes.
Pay attention to your body: Remember, not everyone’s body is the same. Keep an eye on the foods which affect you and modify your diet accordingly.Conclusion: By adding these tasty high fiber foods in your diet, you can boost your gut health and can live a healthy and happy life. You can live a stress free and healthy life if you rely more on natural home-cooked meals than the oily artificial food items in the market. All you need to do is to balance your diet accordingly and focus more on healthier options.Keep in mind that the secret to a person's overall well being lies in a happy stomach. So start your delicious adventure of being a healthier and happier version of yourself.By following the above given tips, we empower you to make positive choices for your diet and discover the vast world of lip-smacking, delicious and gut-friendly high fiber foods in India. FAQ’S: Frequently Asked Questions Related To High Fibre Foods In India:1. My main aim is to lose weight. Is fiber helpful for that?
- Yes definitely! Fiber is a valuable weight management nutrient. It reduces your cravings and will help in maintaining your calorie control by making you feel fulfilled for a longer time. It is important that your diet is rich in high-fiber foods such as brown rice, bajra roti and jowar roti.2. Are there any side effects of consuming too much fiber?- Even though fiber is important, consuming too much of it is not advisable. Pay attention to what your body is trying to tell you, and then try to incorporate your diet accordingly.3. Can I feel bloated or gassy after my fiber intake?- Feeling gassy or bloated is the most common symptom feeled when we intake more fiber. But there is no need to worry. Try to increase your fiber intake gradually. Fiber goes through your digestive system more swiftly when you drink lots of water along with it.4. Is it necessary to completely change my diet into high-fiber foods?- Not at all! Try to incorporate all types of nutrients in your diet like carbs, proteins, vitamins, etc. Do not avoid all the nutrients just for the sake of incorporating fiber. Gaining multiple nutrients at a time will also give you multiple benefits.
5. Can fiber help me improve my heart health?- Fiber can help you lower your unwanted ( or LDL) cholesterol levels by keeping them in your digestive tract and preventing them from reabsorption. This can result in an improved heart health and immune system. Although for an overall good heart, it is advisable to focus on all the essential nutrients.6. I don’t like to eat vegetables. Are there any more ways through which I can increase my fiber intake?- There is just no need to worry! Because Indian foods like dals, brown rice, chia seeds, flaxseeds, and sabudana are also full of fiber. You can also add fruits to your diet and make sure to drink plenty of water, making sure that you are consuming your fibers in the correct way.7. I travel a lot. Are there any other snacks that are full of fiber content in them?- Yes indeed! You can have roasted foxnuts, also known as makhana and keep them while traveling. While on the other hand, you can also make your own home-made fiber bars from dates, figs, apricots and peanut butter, which are also fully packed with fibers and proteins.-You can also make your on-the-go traveling snack with chopped vegetables and a yogurt dressing. This will ensure that you are having a nutritious fibrelicious snack on your way.8. Can I eat meat and fish to increase my fiber intake?
- There is no dietary fiber in non vegetarian foods like chicken and fish. However if you wish to improve your fiber intake then you must rely on vegetarian whole foods like avocados, strawberries, artichokes and barley.
9. Are there any Indian spices that could be helpful in the digestion of high-fiber foods?
- Indian spices like garam masala, turmeric, cumin, asafoetida, coriander and ginger can help you in regulating your daily digestion. These spices add a kick to your food and enhance your digestion as well.
- Fennel seeds or saunf is also a well known indian after meal appetizer that can be chewed on after meals. Or for instance, you can also have green tea if you feel too heavy.
10. Is fiber really that important for our body?
- studies suggest that high intake of fiber prevents us from severe chronic diseases like heart attacks, certain types of cancer and even type 2 diabetes. Overall, like all other nutrients are required, similarly fiber is also vital for our healthy gut system.
- Fibers are important for our body as it helps in regulating our blood sugar, regulating our digestion, nutrient absorption and promoting good immune function. That is why fiber is important for our body for the healthy functioning of our stomach and gut health.