Five high fiber food that you should add to your daily diet.

Fiber is a complex carbohydrate found only in plant-based food. Our body cannot break and digest fiber, yet fiber is an integral part of a healthy and disease-free digestive system.

high fiber food
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Fiber is a complex carbohydrate found only in plant-based food. Our body cannot break and digest fiber, yet fiber is an integral part of a healthy and disease-free digestive system. There are so many high fiber foods which you can add to your daily diet.

Benefits of dietary fiber for our body.

  • Fiber is important for stimulation of regular bowel movements and helps to prevent our long age enemy constipation.
  • Regular consumption of fiber-rich food helps to prevent colon cancer.
  • Fiber plays a key factor in weight management.
  • Fiber helps to manage blood cholesterol level and blood sugar level.
  • If you are trying to lose weight, increase the fiber intake. You will visibly shed a significant quantity of pounds/kilograms.
  • Fiber is a good detox for your internal gastrointestinal tract. It naturally eliminates toxins from your body.

Well, we all know the miracles of fiber. So it’s time to nourish our gut health. Don’t worry; fiber is not about a salad or raw vegetables.

There are a lot of delicious and filling options for food with high fiber content available. Lets me talk about my favorites.

  1. Apples – A delicious fruit is readily available throughout the whole year. Apple is a versatile fruit used in a lot of healthy and yummy recipes. You can include apples in morning smoothies, the Indian version of fruit chat, add apples in oatmeal, homemade applesauce, baked apples, apple pies, the list is vast.

    Fiber amount – 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams.
  2. Green peas – These little juicy and flavorous peas are very nutritious and contain significant low calories. A fair amount of fiber, protein, carbs, vitamin A, K, C, and other micronutrients, makes them an excellent contender to add to our diet.
    Green peas make the stool bulky and stimulate the passing fast of poop.

    The recipe range is vast for green peas. You can try rice and peas pulav, sauteed green peas with potato or vegetables of your choice, green pea curry, peas in pasta, are some good options to add peas in your lunch or dinner.

    Fiber content – 1 cup of green peas contain 4 grams of fiber.
  3. Lentils – Lentils are filled with both soluble and insoluble fiber. It is suitable for constipation and regular bowel movements, but its soluble part helps manage the blood sugar level and make the cardiovascular system healthy. { take precaution if you have gout, as lentils are high in purines}. Try lentil soup, sprouts of lentils, rice, and dal(lentil).

    Fiber content –  13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams
  4. Chickpea – Chickpeas are nourishing legumes with a nutty taste. Except for fiber, they are super sources of protein. Chickpeas help in digestion, weight management as they give a sense of fullness to the tummy, make heart health strong, prevent colon cancer, reduce the risk of diabetes. Try Chickpea salad, chickpea curry, hummus, chickpea pasta salad, chickpea shawarma wrap, baked falafels, chana masala.

    Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams
  5. Dark chocolate – what’s tastier than a bar of chocolate. They are high in fiber, a good source of antioxidants ( avoid sugar-loaded chocolate bars). Dark chocolates can decrease the risk of heart problems and good for our skin and cognitive abilities.

    Fiber amount3.1 grams in a 1-ounce piece of 70–85% cacao, or 10.9 grams per 100 grams

A healthy diet and regular exercise are vital for a healthy body.

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