Fiber is that component of carbohydrate that cannot be digested by the body. It is classified into soluble or insoluble depending upon whether it dissolves in water or not. Fiber helps in weight loss by keeping you fuller for longer and reducing your appetite. This, in turn, helps you consume lesser calories and helps create a calorie deficit, thereby promoting weight loss. Fiber is also excellent for keeping the heart healthy, regulating blood pressure and maintaining blood sugar levels. The recommended daily allowance of dietary fibre for men and women is 30 grams.
If you are on a weight loss program or if you want to keep your weight in check, here are some common fibre rich foods that you should include in your diet:
1 . Oats
Chances are that you are already aware of the high fibre content of oats with the attention that this food has received lately. Starting your day with a healthy dose of fibre is a great option since it will help you remain active longer due to the slow release of energy. 100 grams of oats will give you around 10.6 grams of fibre.
2 . Legumes And Lentils
Indian food has an advantage when it comes to fibre since lentils and legumes form an important part of the diet in the form of daals and rajma. All lentils like masoor, moong, arhar and legumes like rajma, chickpeas are high in fibre. One cup of cooked lentils gives you 16 grams of fibre and one cup of cooked chickpeas gives you 35 grams of fibre.
3 . Whole Grains
With the hype surrounding whole grain foods, it is time you switched to whole grain flours, bread and brown rice. This will ensure that you get a steady dose of fibre during lunch or dinner when you eat your chapattis, rice and bread. One cup whole wheat flour contains 12 grams fibre and one cup brown rice contains 3.5 grams.
4 . Broccoli
Broccoli is an especially rich source of fibre with 100 grams containing 2.6 grams of fibre. You should saute or boil it lightly to retain the fibre. Other vegetables rich in fibre are cabbage, spinach, carrots and lady’s finger.
5 . Flax Seeds
One seed which is very rich in fibre is flax seed. You can use powdered flax seeds as part of your chapatti dough, muffin or cake batter to ensure that you obtain the benefits of it. Two tablespoons of flax seed ( grounded) give 4 grams of fibre. Almonds and sesame seeds are also good sources of fibre.
Including fibre rich foods in your diet will help you achieve and maintain a steady body weight which in turn helps you fight a host of diseases like diabetes, cancer and heart disease.