Benefits Of Fiber Rich Indian Foods | Here are full guide
Top 10 Fiber Rich Indian Foods Vegetarian
Introduction
Hi, Most people believe that eating well is essential for good health. Dietary fiber is an essential nutrient that plays a crucial role in maintaining our overall health. It is a type of carbohydrate that is not digested by our body, but instead, passes through our digestive system mostly intact.
Fiber is present in plant-based foods such as vegetables, fruits, legumes, and whole grains. In this article, we will discuss the importance of dietary fiber, the difference between soluble and insoluble fiber, and the recommended daily intake of fiber.
What Are Fiber-rich Foods?
Fiber-rich foods are those that contain high amounts of dietary fiber. Here is a list of fiber-rich foods that are commonly found in Indian cuisine:
Lentils:
Lentils are a great source of fiber, with one cup of cooked lentils containing around 15 grams of fiber.
Chickpeas:
Chickpeas are another excellent source of fiber, with one cup of cooked chickpeas containing around 12.5 grams of fiber.
Beans:
Beans are a good source of fiber, with one cup of cooked beans containing around 12-16 grams of fiber.
Whole grains:
Whole grains such as brown rice, quinoa, and oats are high in fiber. A cup of cooked brown rice contains around 3.5 grams of fiber.
Fruits:
Fruits such as apples, bananas, oranges, and berries are high in fiber. One medium-sized apple contains around 4 grams of fiber.
Vegetables:
Vegetables such as broccoli, carrots, and sweet potatoes are high in fiber. A cooked broccoli of One cup contains around 5 grams of fiber.
Health Benefits Of Fiber-rich Foods
Consuming fiber-rich foods has several health benefits, including:
1. Improved digestion: Fiber helps to regulate bowel movements and prevent constipation.
2. Lower cholesterol levels: Soluble fiber helps lower cholesterol levels by reducing cholesterol absorption in the bloodstream.
3. Better weight management: Fiber helps to keep you feeling full for longer, which can help with weight management.
4. Reduced risk of heart disease: Consuming fiber-rich foods has been linked to a reduced risk of heart disease.
5. Reduced risk of type 2 diabetes: Fiber-rich foods has been linked to a reduced risk of type 2 diabetes.
How To Incorporate Fiber-rich Foods Into Your Diet?
Here are some tips for incorporating fiber-rich foods into your daily diet:
1. Add beans to soups and salads:
Beans are a great source of fiber and can be added to soups and salads to increase their fiber content.
2. Snack on fruits and vegetables:
Fruits and vegetables are high in fiber and make for a healthy snack.
3. Use whole-grain flours in baking:
Whole-grain flours such as whole wheat flour and oat flour are high in fiber and can be used in baking.
4. Gradually increase fiber intake:
If you want to eat more fiber, just take it slow. Your stomach will thank you and won’t get upset.
Best 10 Indian Vegetables High in Fiber:
1. Sweet Potato | 6. Cabbage |
2. Okra | 7. Spinach |
3. Cauliflower | 8. Broccoli |
4. Carrots | 9. Lauki (Bottle Gourd) |
5. Green Peas | 10. Radish |
10 Indian Fruits High in Fiber:
1. Guava | 6. Orange |
2. Apple | 7. Kiwi |
3. Papaya | 8. Pomegranate |
4. Pear | 9. Mango |
5. Banana | 10. Watermelon |
Top 10 Indian Legumes High in Fiber:
1. Toor Dal (Split Pigeon Peas) | 6. Matki (Moth Beans) |
2. Urad Dal (Black Gram) | 7. Rajma (Kidney Beans) |
3. Moong Dal (Split Green Gram) | 8. Lobia (Black-Eyed Peas) |
4. Masoor Dal (Red Lentils) | 9. Safed Chana (White Chickpeas) |
5. Chana (Chickpeas) | 10. Kabuli Chana (Chickpeas) |
10 Indian Whole Grains High in Fiber:
1. Wheat Bran | 6. Oats |
2. Brown Rice | 7. Amaranth |
3. Jowar (Sorghum) | 8. Quinoa |
4. Bajra (Pearl Millet) | 9. Ragi (Finger Millet) |
5. Barley | 10. Sattu |
Fiber-rich Indian Recipes
Here are some fiber-rich Indian recipes that are easy to make and delicious:
1. Vegetable Biryani:
Vegetable biryani is a flavorful rice dish that is high in fiber. A cup of cooked brown rice contains around 3.5 grams of fiber.
2. Chana Masala:
Chana masala is a popular Indian dish made with chickpeas and spices. One cup of cooked chickpeas contains around 12.5 grams of fiber.
3. Dal Makhani:
Dal makhani is a creamy lentil dish that is high in fiber. 1 cup of cooked lentils contains around 15 grams of fiber.
Conclusion: Benefits Of Fiber Rich Indian Foods
In conclusion, dietary fiber is an essential nutrient that plays a crucial role in maintaining our overall health.
Consuming fiber-rich foods has several health benefits, including improved digestion, lower cholesterol levels, and better weight management. It is important to gradually increase your fiber intake to avoid digestive discomfort.
We hope this article has provided valuable information on the importance of dietary fiber and how to incorporate fiber-rich foods into your daily diet. Don’t forget to try the fiber-rich Indian recipes provided in this article.