Lactose, or dietary fiber, is the indigestible component of vegetarian diets. The many health benefits of fiber include a reduced risk of heart disease and type 2 diabetes. Vegetables, fruits, whole grains, and legumes are the main sources of fibre. Both soluble and insoluble fibers are essential for maintaining good health.
Constipation is avoided by insoluble fiber, which does not dissolve in water and gives stool bulk. In the digestive tract, soluble fiber turns into a gel-like substance after water is absorbed. Blood sugar and cholesterol levels can be controlled by soluble fiber. This article discusses some nutritious foods that are high in fiber.
Here are the best sources of fiber that you can add to your diet:
These vegetables may be classified as fiber vegetables. Its cruciferous character, which means it belongs to the same genus of plant as cabbage, cauliflower, and cabbage, makes it a source of many nutrients in addition to fiber. According to studies, broccoli contains 5 grams of fiber per cup, which may help the bacteria in your stomach stay balanced and healthy.
One small potato, with the skin on, can provide about 3 grams of fiber; Other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even old white potatoes. French fries and potato chips, to name a few, have a terrible reputation for attracting vegans to join their company. However, potatoes may have several advantages when they are not fried and salted.
Fresh strawberries are a delicious and healthy food option. Interestingly, they rank high in terms of nutrient density among fruits, as they contain high levels of vitamin C, manganese, and other powerful antioxidants. Try it in this smoothie with strawberries and bananas. Fresh strawberries contain 3 grams of fiber per cup, or 2 grams per 100 grams.
4. Dried fruits
Figs, prunes, and dates are examples of dried fruits that can significantly increase your fiber intake and are recommended for people who suffer from occasional constipation. This fruit naturally contains sorbitol, a sugar that may benefit your gut and increase comfort. However, eating too much can cause cramping or diarrhea, so try a small serving and wait until you’ve fully digested it before eating more.
Sunflower seeds and almonds each provide more than 3 grams of fiber per serving, making the nuts a great source of fiber as well as protein and healthy fats. Prepacked types of nuts, which are typically cooked in oils that may add extra, unnecessary calories, should be avoided in favor of raw or dry roasted nuts. Even nut butters contain ample fiber.
Several minerals, such as vitamin C, vitamin B6, and potassium, are abundant in bananas. A large percentage of resistant starch, which is an indigestible carbohydrate that behaves like fiber, is also found in green or unripe bananas. You can also use them to add protein to a nut butter sandwich. A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.
Keep these high-fiber foods in rotation when trying to follow a healthy diet for weight loss as well as overall health.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
Featured video of the day
‘Die Rather Than Join Them’: Nitish Kumar after BJP’s No to Reunion
Leave a Reply