[ Hindi version ]
A fiber rich diet is something you cannot avoid, if you are well aware about its tremendous benefits. It could be turned out into a delicious delight and marks a healthy benefit on your soul. Fiber rich foods are in high demand, and people are moving on healthy track to achieve that inevitable fitness. Various possible measures of staying fit such as physical activities, exercise and sports are going parallel with the important factor of a well managed healthy diet. A high fiber rich diet triggers you for the upcoming tasks and involves better functioning of the entire system. A deficiency of the same can lead to constipation, hemorrhoids, and high levels of cholesterol in the blood. On the other hand, excess of fiber can lead to diarrhea, a Bowel obstruction or even dehydration. So, a rise in fiber intake needs to be inculcated once you have consulted a dietician.
Why Fiber is Important?
The fiber is one of the things that body needs very much but it can not be digested. Basically it remains more in the toilet than plates. There are mainly two types of fibers. One is soluble and the other is insoluble. Most of the plant based foods contain both the types of fibers. The soluble fibers turn into gel form and slowly digest in stomach. The insoluble remains unchanged during digestion and washes out with toilet.
The fiber rich foods that have made their mark in providing extreme benefits are
Bran(corn, wheat, rice and oat)
Bran is most commonly found in whole grain breads and is a rich source of vitamin B6 and magnesium. A good amount of fiber you can extract from your breakfast by including oats, buckwheat in the list.
Dried herbs, spices and peppers
A habit of adding more dried spices such as chili, paprika in your recipes helps in gaining most of the vitamins and mineral. Dried herbs and spices are packed with essential nutrients. Ground cinnamon provides plenty of fiber.
Cocoa powder and dark chocolate
Chocolate is our sinful indulgence, but don’t worry it’s no more a sin to your health. Chocolate is getting more popular and dark chocolate is especially coming into vogue. Cocoa powder is good source of iron and potassium and helps in providing 33. 2 gms fiber in 100 gm of serving.
Flax seeds, sesame seeds and sesame butter
Flax seeds and sesame seeds also contain a good amount of dietary fiber. A 100 gm serving of flax seeds contains around 27. 3 Gms of fiber. Toasted sesame seeds provide 14 gm per serving of 100 gms.
Dry roasted soybeans
Low medium varieties of soybean help in lowering the cholesterol. It is an anytime healthy snack on which you should not miss.
Sun-dried tomatoes are a great source of iron and potassium. They add a delight in sauce, pizza and salads with the richness of deep red color.
Nuts(almonds, pistachios, pecans)
The benefits of nuts are not hidden from anyone. Almond is the king of nuts and adds a great health value. They could be added in salads or taken as a snack. An almond provides almost 12.2 gm of fiber per 100 gms.
These seeds are great as a snack or as an ingredient in several salads. Sunflower seeds are a great source of vitamin E, vitamin B1, B6, iron, magnesium, potassium, selenium and copper.
Beans(baby, white, French, kidney)
Beans are multi nutritional. When they are boiled, provides with a good amount of fiber. Navy bean provides most with 10.5 gm per 100 gm of serving.
They are tropical fruits that are getting more and more popular. Passion fruits are having a great fiber content offering 10.4 gm of fiber per 100 gms of serving.
The artichoke is riched with fibers. It contains 10.3 gms of fibers in every medium sized fruit. You can make it simply at your house with ginger, garlic, salt and pepper.
Broccoli contains abundant amount of protein and fibers. Boiled broccoli contains 5.1 gms of fibers per one cup. Here are plenty of dishes of broccoli, which are simple to make.
Black berry is a seasonal fruit that contains lots of fibers and highly riched with other important stuffs. One cup of raw blackberries contains s 7.6 Gms of fibers. You can mix it with other fruits to make fruit salad or you can eat it raw.
Peas are very easy to found and contains lots of essential stuffs. The peas contains lots of fibers in it. One cup of boiled green pea contains 8gms of fibers.
[ Hindi version ]