Fiber-rich foods in India

Are you thinking of increasing your daily fiber intake to have a healthy lifestyle? But confused about where to start from?

Don’t Worry you are at the right place! We’ve got you covered. Gaining fiber from your favorite foods is really very easy.

You have to know about it. Imagine eating your favorite food and gaining the best of it.

Feels unreal right but its true. Fibers are important for your body and can be gained easily. Here is a list of top Indian foods that will surely increase your fiber intake and you will move one step closer to your dream lifestyle.

• Lentils (dal) The one Indian dish that tops the list is of course our go-to food “Dal”. Being a plant-based protein, lentils are full of dietary fiber that gives you prolonged energy and a feeling of fullness for a much longer time. This means you need not opt for western food for your fiber intake but can have your favorite dal roti and still be healthy. You should consider reading about the health benefits of green grams here as it is full of fiber and good for health.
• Bananas: Banana is the fruit that tops the list of fiber. It is an instant source of energy that keeps you full for a longer time because of its insoluble fiber. This fiber slows down the digestion process and helps in giving energy for a longer period. Recent studies have shown that eating fiber-rich food like bananas lowers the risk of heart diseases like cardiovascular and coronary.
• Whole grains: Indian food is incomplete without whole grains and if you think these make you fat or are not healthy you can possibly be wrong. Whole grains are rich in insoluble fiber and have numerous benefits. The fiber in them adds bulk to your stool and prevents you from having constipation. even eating whole grains may prevent you from developing type one diabetes.
• Flaxseed: Flaxseeds are small diamond-looking shiny seeds that can help you shed kilos and move you towards a healthy diet. They are rich in vitamins, copper, omega-3 fatty acid, minerals, fibers, phosphorus, and much more. Having these in your smoothie or salad or even having them raw will surely make you healthy.
• Barley (Jau): The superman of fiber-rich food has to be Barley, to gain the maximum fiber you should add barley to your diet a cup of hulled barley has approximately 32 grams of fiber!!! It can easily complete your fiber intake for a day. It even improves your metabolism and helps you have a controlled appetite and also reduces sugar levels.
• Nuts: Small-looking nuts can too be a healthy source of rich vitamins and fibers. Nuts like almonds and pistachios are a source of rich fibers that keeps you full for a longer time and even improves your gut health. Studies have shown that eating healthy nuts provides your body with healthy fats, proteins, fibers, and antioxidants.
• Spinach: In the list of vegetarian foods spinach is another very good source of dietary fiber that helps you cover your daily intake of fiber. Spinach not only provides you with fiber but is also a good source of different types of nutrients such as vitamins A, C, K, iron, and potassium.
• Tomatoes: Tomatoes are also a powerhouse of insoluble fiber with Nemours’ different kinds of nutrients like vitamins C, K, Potassium, folate, and much more. You can add tomatoes to your daily foods like dal and vegetables or can even make a bowl of salad which will give you a lot of energy and a feeling of fullness throughout the day.

The amount of fiber intake that helps your body should be known before going on a particular fiber diet. An average man should have 30 grams of fiber per day on the other hand women should have 21 grams of fiber daily.

These were some of the foods that you can have daily to increase your fiber intake. You need not opt for western foods like avocados and more to have a healthy lifestyle even our country’s cuisine is full of vitamins and fiber.