5 Fibrous Foods You Should not Skip

It is extremely essential to eat a fibre rich food to stay healthy. Why does fibre play such an important role in our diet? A fibre rich diet offers numerous advantages including aiding digestion preventing constipation lowering risk of type 2 of diabetes, heart disease, stroke and even bowel cancer.

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However the key to get all these benefits is to see that our diet has good amount of fibres from foods like fruits vegetables, whole grains, legumes, nuts and seeds. And so on this would ensure that you have a healthy and well balanced diet. 

Today we will talk about 5 best fibre rich food that you should include in your weekly diet. 

1. Apple

The fibre content of a medium sized apple is about 4.5 gm. Apple must be eaten with fibre and that is with skin this healthy food contains soluble fibre which helps in the reduction of blood cholesterol level. Pectin found in apple is prebiotic which is a form of fibre. It promotes the growth of beneficial bacteria in stomach which in turn prevents obesity type 2 of diabetes and heart disease. Have 1 whole apple daily with skin in between your meals cook apples too for infants it is highly nutritious for them. 

2. Banana

Bananas are available all the time. It is the most common seasonal fruit and has a variety of health benefits. 1 medium sized banana contains 3 grams of fibre which provides approximately 10% of daily fibre content. Have 1 banana in the morning before your exercise routine everyday. It would really energies you instantly. Give banana in tiffin for children, banana is recommended during diareohhea as it improves digestive health. 

3. Green Pea

Green peas as a highly fibrous food. 1 cup of boiled green pea contains about 9 grams of fibre. This helps move food through your gut to have a better digestion. The high fibre reduces the number of calories you eat throughout the day. This controls your hunger poha with a cup of boiled green peas long with it. A cup of ground nuts can be a very good breakfast or a evening snack. Green peas could be added in your salad in your lunch time. 

4. Chia Seeds

Chia seeds have roughly 10 grams per ounce the high fibre content. It lowers insulin resistance and improves blood sugar level which in turn helps to reduce the risk of metabolic syndrome and type 2 of diabetes. Chia seeds are very easy to eat. They can be eaten raw or soaked. Chi seed have a neutral flavour so they can be added to almost anything. A table spoonful of chia seed could be added with your oatmeal smoothies or puddings. You can also sprinkle them on top of salads yogurt fruits or vegetables.

5. Oat Meal 

Oat meal is another highly nutritious whole grain. So instead have rolled or crushed oat that has all the nutrients intact and doesn't take much long to cook. One cup of cooked oatmeal contains 5 grams of fibre. Oat contains large amount of beta glucan. This helps to reduce cholesterol and blood sugar level. Oatmeal cooked with water or milk can be one of the healthiest breakfast to be taken. You can increase its nutrients density by adding chopped apple, banana, nuts or seed. 

Make a diet plan properly and incorporate all these things to it by dividing them into 3 meals everyday over the course of the week. Your breakfast, lunch and dinner should have atleast 1 fibrous fruit. So eat healthy and prevent several health problems in your life.

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