Why Fibre Rich Food?Navneet kaur
“Consume more fibre rich food”, well, you have heard this many times. But are you really aware, why fibre is so good for your overall health?
Fibre is an important part of a healthy balanced diet which is made of the indigestible or compound part of the plant foods such as vegetables, grains, beans and legumes.
There are mainly two types of fibre which have different functions and health benefits:
This dissolves in the water and helps you reach satiety immediately. It is found in fruits, vegetables, legumes, barley and oats.
Is the one which does not dissolve. Helps to soften the bowel movement, increases stool bulk and prevents constipation. It is mainly found in wholegrain cereals and bread, seeds, nuts, skin of vegetables and fruits.
So for a normal healthy balanced diet, you should include both types.
Health Benefits of Fibre:
Dietary fibre can help reduce constipation by adding bulk to the stool and a bulky stool is much easier to pass.
Helps to Improve Bowel Regularity:
Fibre is important for regular bowel movements which is not too loose or too hard as well as helps to prevent diseases of the colon.
Helps to Reduce Cholesterol Levels:
Eating fibre rich diet can improve cholesterol levels by reducing bad cholesterol and improving levels of good cholesterol.
Helps to Maintain Blood Glucose Levels:
Fibre-rich foods help to improve blood sugar level as well as reduce the chances of developing type 2 diabetes.
Helps to Achieve Healthy Weight:
Fibre-rich foods help to maintain a healthy weight as fibre makes you feel fuller for a longer time as well as fruits and vegetables which are rich in fibre are low in calories, thus help in losing weight.
Rich Sources of Fibre:
- Whole Grains (Wheat, Oats, Barley, Wheat/ Multi-grain bread)
- Nuts and seeds (Almonds, Walnuts, Chia, Pumpkin seeds, Sunflower, Flax seeds).
- Beans and legumes (Soybeans, French Beans, Kidney Beans, Chickpeas, Lentils).
- Fruits (Pears, Apple, Kiwi, Dried Figs, Avocado, Oranges, Raspberries).
- Vegetables (Carrots, Spinach, Turnip greens, Mustard green, okra(bhindi), Broccoli, Cauliflower).