How to increase the fibre in your diet?

             

You probably know that fiber is important to good health, but how do you know if you are getting enough?

Increase the Fibre quotient in your diet:Fruits and vegetables are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet.

Top sources of fiber are: 

Beans (all kinds), peas, lima beans, soybeans, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, cornmeal, bran, raspberries, blackberries, and prunes.

Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes, corn, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

Soluble and Insoluble Fibre

Fiber is present in all plant foods in varying amounts. Most fiber is classified as soluble (meaning that it partially dissolves in water) or insoluble (meaning that it resists digestion and does not dissolve in water).

Soluble fibre is found in beans, peas, lentils, oatmeal, oat bran, nuts, seeds, Psyllium, apples, pears, strawberries, and blueberries. Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.

Insoluble fibre is found in whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. Grandma called it roughage, and one of the benefits of insoluble fiber is that it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

Foods high in fiber can also make you feel full longer and curb overeating. High-fiber foods are filling; they require more chewing and stay longer in your stomach, absorbing water, and helping you feel full.

6 Ways to Add More Fibre:

Here are 6 more ways to add fiber to your diet:

1. Start your day with a whole-grain cereal that contains at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.
2. Read labels and choose foods with at least a few grams of fiber per serving. A good source of fiber contains 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving.
3. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches.
4. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.
5. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for meat in at least one vegetarian meal per week.
6. Make snacks count as opportunities to enjoy foods high in fiber. For instance, snack on raw vegetables with bean dip or hummus.
7. Fiber is also associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancer.                                                         So,Eat more fibre and stay away from most lifestyle diseases.