Fiber plays a very important role in the body.It helps keep your gut healthy and fight many diseases. constipationfoods containing fiber can provide other health benefits such as regulating defecation, It helps maintain a healthy weight and lowers the risk of heart disease and some types of cancer. Fiber can also slow the absorption of sugar, improve blood sugar levels, and reduce the risk of developing it, he adds. I was. type 2 diabetes.
That’s why nutritionist Lovneet Batra recommends consuming 30 grams of fiber each day. fiber food It can keep your gut healthy, improve your heart health, and help you lose weight,” she said in an Instagram post, adding that increasing your fiber intake is “relatively easy.” rice field.
“Just incorporate these five high-fiber foods into your diet,” she wrote while listing the foods.
Sabja Seeds: Sabja or basil seeds add a nutty flavor to smoothies, yogurt, and other foods. Very easy to use. basil seed Rich in dietary fibre, especially soluble fibre, including pectin, it is one of the richest sources of plant-based omega-3 fatty acids. One raw teaspoon of sabja seeds contains 3.5 gm of fiber.
pear: “Apples tend to get the spotlight as an easy-to-eat fruit staple, but it’s time to start thinking about adding Pear Also a fruit bowl. why? Full of dietary fiber! ‘ she wrote. A medium sized pear she contains 5.5 gm of fiber.
barley: High in fiber, especially beta-glucan, cholesterol and blood sugar level. It may also aid weight loss and improve digestion. You can add barley to soups and salads, or use it as a substitute for rice. One small bowl (20g raw) contains 3.4gm of dietary fiber.
Beetroot: Including beets in your diet is a great way to increase your fiber intake. beetroot It is a root vegetable rich in minerals such as folic acid, iron, copper, manganese and potassium. One cup of beets contains 3.4g of dietary fiber.
Oats: Oats are one of the healthiest grains. They are rich in a specific type of fiber called beta-glucan, which is a powerful soluble fiber and has significant blood sugar and cholesterol lowering properties. Contains fiber.
One cup of beets contains 3.4g of dietary fiber. (Photo: Getty Images/Thinkstock)
Dr. Prem Narayan Vaish, Senior Consultant, Department of Internal Medicine, Max Hospital, Dehradun, also shared some benefits of dietary fiber.
One cup of beets contains 3.4g of dietary fiber. (Photo: Getty Images/Thinkstock)A fiber-rich diet “exfoliates naturally and aids in the removal of toxins. gastrointestinal tractBeans, dal, soybeans, green leafy vegetables, broccoli, Brussels sprouts, sprouts, cabbage, cauliflower and whole grain foods,” Dr Vaish told indianexpress.com.
He added that seeds and nuts such as flaxseed, chia seeds, pumpkin, sunflower and pomegranate seeds and nuts such as peanuts, walnuts and almonds are rich in fiber. You can incorporate fruits such as guava into your diet,” said Dr. Vaisch.
Dr. Vaish says dietary fiber
* healthy weight loss
* Weight maintenance
* Lowers risk of type 2 diabetes
*Reduces the odds of heart disease
*Increase beneficial gut bacteria
*Reduces the risk of certain cancers
* strong bones
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