Fiber is a type of nutrient which is very important in your daily diet. It helps you to lose weight and lower cholesterol levels. It also binds fats in your body and helps in throwing it away. As it takes time to digest, it keeps you full for longer time. High fiber diet controls sugar levels and hence is advised to diabetic people. It is good for digestions and is the best natural ways or remedy to treat constipation.
Experts from Just for Hearts say that many of us know the importance of fiber but foods which are rich in fiber are not known to many… Here are top 5 foods which are rich in fiber.
As far as possible, one should eat fruits without peeling. Fruits like bananas, mangoes, water melon, oranges etc. can be eaten after peeling. It is suggested to consume at least 2-3 fruits on daily basis.
2) Fresh vegetables:
Eating fresh and raw vegetables (e.g.cabbage, leafy vegetables etc.) gives maximum fibers. Cooking reduces the quantity and quality of fibers. A bowl of salad is recommended in your lunch and dinner every day.
3) Legumes & Pulses:
They are a rich source of fiber. Sprouts are also a part of this category. 2 cups of legumes, pulses or sprouts are advised.
Cereals like oats, wheat flakes are the best sources of fiber and can be a part of your breakfast meal every day. Whole grains must be preferred. For instance, brown rice is preferred over white rice as it is high in fiber and now-a-days it is available everywhere.
All nuts are a rich source of fiber. Daily intake of 4-5 almonds or 2 walnuts is recommended, which are also good for heart health.
All these high fiber foods must be included in your daily diet. With this, there are some special techniques by which you can save fiber from getting wasted-
- Don’t sieve the wheat flour before making chapatis
- Have fruit and vegetables with skin wherever possible
- Have whole fruits instead of fruit juices
Apart from the foods discussed above, if you have anything more to share regarding the sources or benefits of high fiber diet, do post your views!