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 fiber 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 fiber-rich foods that you should include in your diet:
Chances are that you are already aware of the high fiber content of oats with the attention that this food has received lately. Starting your day with a healthy dose of fiber 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 fiber.
2. Legumes And Lentils
Indian food has an advantage when it comes to fiber 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 fiber. One cup of cooked lentils gives you 16 grams of fiber and one cup of cooked chickpeas gives you 35 grams of fiber.
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 the fiber during lunch or dinner when you eat your chapatis, rice, and breads. One cup whole wheat flour contains 12 grams fiber and one cup brown rice contains 3.5 grams.
Broccoli is an especially rich source of fiber with 100 grams containing 2.6 grams of fiber. You should saute or boil it lightly to retain the fiber. Other vegetables rich in fiber are cabbage, spinach, carrots, and lady’s finger.
5. Flax Seeds
One seed which is very rich in fiber 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 flaxseed ( grounded) give 4 grams of fiber. Almonds and sesame seeds are also good sources of fiber.
Apart from being rich in anti-oxidants, berries like raspberries (the half cup has 4-gram fiber); strawberries and blueberries (the half cup has 2-gram fiber) are a rich source of fiber that can be used as a healthy snacking option.
Eat enough fruits with their peels and threads like guava, apples, oranges. Put an orange in the blender with the threads and have an orange smoothie for breakfast. Carry one whole apple or guava to office as a snack
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Including fiber-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. Eat Healthily, Stay Healthy!