Let us tell you foods high in fiber and its benefits after that you will know why you should consume fiber rich foods
You will often think about what is fiber, the advantages and disadvantages of fiber. Let us tell you today why it is important to involve you in eating fiber and how much fiber you should eat in a day
Foods High in Fiber : Be sure to include these 5 things rich in fiber
Fiber-Rich Foods: Fiber is very important in regular diet
People believe that the more fiber-fed food eaten during the day, the more health can be maintained. Taking fiber-rich foods in your diet means giving nutrients to the body. Fiber-rich food not only helps keep your heart strong, but also reduces high blood pressure and stroke. If you are adding fiber to your diet to maintain weight, it is very beneficial in keeping your stomach full for a long time. By eliminating the urge to eat anything, it also helps in maintaining digestion and blood sugar level.
What is fiber and in what amount should you take it?
Fiber is an undigested substance that is extracted from the plant in the form of carbohydrates. It is of two types – one soluble fiber and insoluble fiber. The dissolving fiber, known by the name, is found in water. If you are using this fiber in your diet, it becomes a gel (thick fluid) in the stomach, which helps prevent unnecessary eating part absorbed by the body.
This means that soluble fiber prevents cholesterol from forming in the body. On the other hand, by taking insoluble fiber, the stomach clears easily. If you do not take fiber in your diet, it can cause constipation.
How much fiber should be taken per day:
According to Delhi-based nutritionist Dr. Ritika Samaddar, “It is very important to include both types of fiber in the diet. Also it helps in maintaining health. Soluble fiber is often said to take more sugar and diabetics patients. It also maintains sugar level. At the same time, non-soluble fiber is considered very beneficial for weight loss. Not only this, it also helps the gastric system to function properly. A middle youth must include 15 grams of fiber in his diet daily.
Before increasing the amount of fiber in your diet, make sure that you do not forget to keep the body fully hydrated. Fiber draws water into the intestines, which can cause a lack of water in the body. So increase the amount of water in your diet. So let us tell you some fiber-made food, which you can not only include in your diet in a new way, but can also make many dishes.
1.Oats are rich in fiber –
Oats have both soluble and insoluble fiber.
How Much Fiber in Oats: This is the best way to take fiber. It has both soluble and insoluble fiber. It can be included in your diet in many ways. You can also make oats dosa or uttapam using it.
2. Pulses are rich in fiber –
Pulses that contain protein content also contain fiber. If you never mind eating only pulses, then you can also put it in soup or salad. The amount of fiber and carbohydrate found in pulses increases your energy level. In addition, its digestion process is also very slow, due to which your energy remains for a long time. 100 grams of boiled lentils contain 8 grams of fiber.
3. Flaxseeds are rich in fiber –
Foods high in fiber : It is said to eat powdered flaxseed instead of whole seeds.
The amount of fiber found in flexids is considered very good for the body. You can also put it with smoothies or over breakfast cereal. In order to be easily digested, many nutritionists ask to eat powdered flaxseed instead of whole seeds. If you consume whole flaxseed, it is completely eliminated without giving the body its health benefits. You can also add powdered flaxseed to cookies, muffins, bread, and flour. 100 grams of flaxseed contains 27 grams of fiber.
4. Fruits are rich in fiber –
Foods high in fiber : 100 grams of apple contains 2.4 grams of fiber.
Fruits such as apples and pears also have fiber content. You can also take them whole or by cutting small pieces in the form of salad and make shake in blender. Keep in mind that you do not have to peel it while using it, because the amount of fiber is found in its peels. 100 grams of apple contains 2.4 grams of fiber. 100 grams of pear has 3.1 grams of fiber.
Foods high in fiber : 100 grams of broccoli contains 2.6 grams of fiber.
Along with Vitamin-C in this also found in calcium and fiber. You can also boiled it in steam or roasted it to include in your diet. Keep in mind, to preserve its fiber and nutrients, you have to roast it till it becomes a thick green color. 100 grams of broccoli contains 2.6 grams of fiber. The amount of fiber stated is by the United States Department of Agriculture Research Service.