How To Increase Fibre Intake?
A diet rich in fibre has a lot of health benefits. Apart from keeping your digestive system working well by regulating bowel movements, fibre also prevents diabetes, heart disease and certain cancers. Dietary fibre is also known to help in maintaining your weight and relieving constipation.
Types of dietary fibre
There are two types of dietary fibre, soluble and insoluble. Soluble fibre gets dissolved in water and turns into a gel. It helps in lowering cholesterol. Insoluble fibre, as the name suggests, does not get dissolved in water but regulates bowel movements. Do you want to get more fibre from your diet? Here is how to increase fibre intake,
1) Eat fruits
Fruits contain natural fibres that help in easing out the process of digestion. The fibres are good for the body plus you get the benefits of the nutrients present in the fruits. In order to get maximum benefit, you need to eat a minimum of 2 to 3 fruits in a day. They can be eaten in the morning and evening to control hunger pangs the healthy way. Eating the whole fruit is way better than drinking the juice that lacks in fibre. You can eat apples, citrus fruits and pears to add good amounts of fibre in your diet.
2) Add more legumes to your diet
Legumes are a natural source of fibre and also rich in protein. It is a good idea to include lentils, peas, groundnuts and beans to your diet. They have both insoluble and soluble fibre in them but in different quantities. You should consume one portion of legumes along with your main meal every day.
3) Consume oats, whole wheat and wheat bran
Breakfast is the best time to eat fibre-packed foods as they won’t make you feel lethargic during the day and also ensure good digestion. Consuming oatmeal, roti, wheat bran and milk or whole wheat bread are good options.
4) Munch on nuts and dried fruits
Nutritionists recommend that you eat a handful of nuts and dried fruits every day. They make a perfect snack that provides your body with nutrition and at the same time fill you up. Nuts and dried fruits are great sources of both fibre and energy.
5) Eats potatoes and peas
When it comes to healthy food, potatoes are rarely included in the list as they are considered unhealthy. However, you can make them healthy by cooking them the right way. Instead of gorging on potato chips, go in for boiled or mashed potato. Sweet potato is an even better choice as it has a low GI and does not induce blood sugar spikes. However, you need to eat it with the skin as the fibre lies in there.
Peas are also a good source of fibre. Just boil them and then add a few to every vegetable you eat.
Weren’t these ways to increase fibre intake easy? Are you all set to follow these suggestions for a healthier and fitter you?
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- Why is Fibre Good For Health?