Eat more fibre! We’re sure you have heard this before. But, have you ever wondered why fibre is so good for your health?
One benefit of fibre is that it may help you get rid of constipation and improve weight loss. Your chance of developing heart disease and diabetes could also be reduced, in addition to your total cholesterol.
Additionally, certain fibres are prebiotic, which support good bacteria in your gut and are advantageous for digestive health. Selecting food items that contain fibre isn’t difficult we will read how in this blog. But, before that let’s know more about the health benefits of fibre.
Why is fibre important for your health?
Fibre controls how the body uses glucose, which helps to control appetite and blood sugar levels. For optimal health, adults and children must have at least 25 and 35 g of fibre daily. Most Indians consume more than 15 but less than 25 grams of fibre daily. Entire grains, wholesome fruits and veggies, nuts and dried fruits are excellent sources of fibre and must be added to your regular diet.
Fibre is crucial for maintaining intestinal health. Consuming enough fibre might help the body eliminate waste more easily by preventing or treating constipation. Additionally, it promotes a balanced intestinal micro biome.
What happens if you don't consume enough fibre?
Fibre deficit results from eating a diet low in fibre. You may have constipation, erratic bowel movements, blood sugar swings, a loss of fullness after meals, or a spike in total cholesterol when you don't consume sufficient fibre. Fibre also supports the integrity of your gut and bacteria. Here’s what you must eat to add fibre to your diet:
1) Eat nuts and seeds as a snack or include them in cuisines
Protein, fats, and fibre are all found in nuts and seeds.
Nuts and dried fruits are nutrient-rich and multipurpose foods. They make the best munchies since they are nutrient-dense yet shelf-stable. Compared to other nuts, walnuts, pecans, and almonds have higher fibre. Approximately 4 g of fibre is present inside an ounce of almond. Additionally, they include a lot of vitamin E, magnesium, and healthy fats.
Additionally, you can incorporate them into your daily meals to boost the nutrients and fibre within your diet. Dry fruits are perfect as a nibble or addition to dishes. You can add them as toppings to salads or desserts or consume them raw daily. You can purchase dry fruits high in fibre from NUTRAJ Online Dry Fruit Store and enjoy them in your diet.
2) Vegetables should be a priority when eating meals
It would be best to consume a lot of vegetables for various reasons. They can, for one, reduce your chance of developing several chronic illnesses.
Especially low on calories and rich in nutrients, such as fibre, are non-starchy veggies. An intelligent way to eat more vegetables is to consume them before meals. Eat raw vegetables by adding them to salads or cook them in various Indian preparations and include them in your daily diet.
3) Snack on fresh fruit
Fruits that are lightweight, like an apple or pear, are excellent snacks for your fibre needs. Although certain fruits have noticeably higher fibre than others, most fruits contain fibre.
One tiny pear, for example, offers over five grams of fibre, compared to less than 1 g within a cup of melon. Apples and strawberries are other fruits high in fibre.
Fruit fibre can increase feelings of fullness, particularly when combined alongside foods high in protein and fats, such as cheeses or almond butter. Fruits are a nutritious source of fibre and other healthy components making them an ideal snack option. So binge on those fruits and have them raw for a diet high in fibre.
4) Use high-fibre flour while baking
While baking, pick flour that would give muffins, loaves, and other baked products more nourishment.
You can readily use whole grain pastry flour in place of all-purpose flour or maida. The amount of fibre throughout this fine-textured flour is more than five times that of all-purpose flour.
Even more, fibre can be found in some substitute flours. For instance, although soy flour contains 7g of fibre per ounce, coconut wheat offers 10g.
Like whole wheat bread, several different non-wheat flours provide roughly 3g of fibre every oz (28gm): buckwheat, barley, hazelnut, chickpea, and almonds.
5) Eat some popcorn
One of the finest available snacks for fibre is popcorn because it contains 4g of fibre every oz (28gm) and is a whole grain.
Popcorn with the least calories should be air-popped, either using an air popper or a microwave inside a brown paper sack. Sprinkle some cinnamon and, when you prefer things hot, some chilli powder on top for a spice boost without adding oil or calories. Another alternative would be to eat makhanas the traditional Indian popcorn which are high in fibre and protein. Makhanas can be roasted and had as a snack option. Various flavoured makhanas can be purchased from NUTRAJ.
6) Have more beans and less meat
Some amazing foods you can eat for fibre are legumes. Lentils have more than 16 grams of fibre per serving. A serving of cooked split peas contains a decent amount of fibre. In contrast, meat has no fibre whatsoever.
You don't need to become a vegetarian. However, it would help if you consider replacing at least a handful of your weekly meals with high-protein, high-fibre beans, peas and lentils. Add kidney beans or rajma to your diet and chickpeas along with fresh veggies for a fibre boost.
7) Jump-start your day with a high-fibre breakfast
You've heard it before: Breakfast should be heavy and king-sized. If you enjoy packaged cereal, examine the nutrition information and choose whole grain varieties with 5 grams or higher fibre in each serving.
Add more fibre by including a tiny spoonful of fibre supplement or a teaspoon of wheat bran. Oats, whole-wheat waffles, seeds, nuts and fresh fruit are different healthy choices for breakfast
8) Consume fresh fruits instead of fruit juice
Three grains of fibre might be found in an orange, and an apple, whereas you can get 5g of fibre in a medium-sized banana.
In contrast, compared to apples straight from the tree, a 1/2 glass of apple juice has much more calories but only a small quantity of nutritional fibre. Why? Because fibre is removed during the juicing technique.
Use a mixer to combine the entire fruit with yoghurt to create a delightful smoothie for a high-fibre substitute for fruit juice. The strands that you see in fruits like oranges are fibres and must be eaten rather than left out while preparing fruit juice.
Until you're faced with an unusual scenario, you might not even give fibre much thought. High-fibre foods such as nuts and fruits are great for your health. But, adding too much fibre quickly can lead to intestinal cramps or bloating. Increase your fibre intake gradually over a few weeks.
Dietary fibre works like magic if you stay consistent. Constipation prevention is not the only benefit. By lowering cholesterol, fibre lowers the chance of developing heart disease.
Additionally, it lowers the chance of developing illnesses, including colon cancer. It prolongs your feeling of fullness and prevents blood sugar spikes, which could assist with weight loss.
Just give fibre a try to see all the great things it can do for you. Drink plenty of water along with fibre-rich foods as fibre absorbs water making your stool soft.