Best Sources Of Dietary Fibre

Fiber-rich foods help promote many functions in the body

Roughage or dietary fiber is the indigestible component of plant foods. The many health benefits of dietary fiber include a reduced risk of heart disease and type 2 diabetes. Vegetables, fruits, whole grains and legumes are the main sources of fiber. Both soluble and insoluble dietary fiber are important for maintaining good health.

Insoluble dietary fiber that does not dissolve in water and increases the amount of stool prevents constipation. In the digestive system, soluble fiber turns into a gel-like substance after absorbing water. Both blood sugar and cholesterol can be controlled by soluble fiber. This article discusses nutritious foods that are rich in fiber.

The best sources of fiber to add to your diet are:

1. Broccoli

This vegetable may be labeled as a dietary fiber vegetable. Its cruciferous character means it belongs to the same plant genus as kale, cauliflower and cabbage, making it a source of many nutrients in addition to fiber. It contains grams of fiber and may help keep the bacteria in your stomach in balance and healthy.

2. potatoes

One small potato with skin provides about 3 grams of dietary fiber. Other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. Potatoes, however, may have many benefits if they are not fried or salted.

3. Strawberry

Fresh strawberries are a fun and healthy food. Interestingly, they rank highly in terms of nutrient density among fruits and have high levels of vitamin C, manganese, and other powerful antioxidants. Please try. Fresh strawberries contain 3 grams of fiber per cup or 2 grams per 100 grams.

4. Dried fruit

Figs, prunes, and dates are examples of dried fruits that can significantly increase your fiber intake and are recommended for those who experience occasional constipation. However, too much can cause cramps and diarrhea, so try a small amount and wait until it is completely digested before eating. please.

5. Nuts

Sunflower seeds and almonds each provide over 3 grams of fiber per serving, making nuts a great source of fiber in addition to protein and healthy fats. Prepackaged varieties of nuts that are typically cooked in oils that can add extra unwanted calories should be avoided in favor of raw or dry roasted nuts.Nut butters are also high in fiber. .

6. Banana

Bananas are rich in minerals such as vitamin C, vitamin B6, and potassium. Green or unripe bananas also contain large amounts of resistant starch, a resistant carbohydrate that behaves like dietary fiber. A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.

Keep these high-fiber foods in your rotation when trying to eat healthy for weight loss and overall health.

Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion. Always consult a professional or family doctor for more information. NDTV is not responsible for this information.