Fibre Rich Indian Foods That You Should Be Aware Of
We all are focused towards consuming a protein-rich, carbohydrate-rich, and even vitamin-rich diet. But have you ever thought of following a ‘fibre-rich diet?’ Yes, despite being one of the most important ingredients for our body, fibre is always ignored and bypassed.
Fibre is highly beneficial for our body and if you want to unleash the benefits of fibre through Indian foods, then this post share the same with you.
What is Fibre?
Fibre is a part of the carbohydrate family, but just like other carbohydrates it does not increases the blood sugar levels. It is an indigestible portion of the food that is obtained from plants. This plant-derived, non-digestible carbohydrate comes in two forms –
- Soluble Fibres – This form of fibre is present in fruits, brown rice, dried beans, oats, lentils, vegetables, bran, barley peas, and etc. With soluble fibre, it is possible to control blood sugar levels and reduce cholesterol. It mixes brilliantly with water and digestive enzymes produced by the liver and create a gel. The gel works chemically and reduces the body’s absorption of harmful substances.
- Insoluble Fibres – The other form of fibre is insoluble fibre, which aids in regulating the bowel movements. It adds bulk to cleanse the colon system. Insoluble fibre is also commonly known as roughage and functions like a sponge. It absorbs the water and swells inside the intestine producing a feeling of fullness. This form of fibre moves through the digestive system to extract unwanted waste, materials, and toxins that are not required by the body. This form of fibre is present in fruits skin, vegetables, and bran portion of whole grains.
According to the medical researchers, Indians ignore consumption of fibre to a great extent. Studies have proven that an average Indian consumes just 14 grams of fibre every day while the suggested daily dosage is about 38 grams for men and 25 grams for women.
The benefits offered by fibres are much higher than other nutrients, such as minerals and vitamins. Consuming fibre rich foods also enhances the quality of diet, keeps us energetic and boosts the brain power. In addition to this, fibre rich foods keep us healthy and reduce our risk of diseases like joint pain, skin problems, and more. Eating fibre rich foods make us feel full longer, which eventually helps with appetite and manage weight control.
Are You Consuming Enough Fibre?
Might be, no one has asked this question to you ever before, but in reality it is essential to keep check of your fibre consumption, just like you do it with other vitamins and minerals.
The following could be warning signs if you are not consuming enough fibre:
- You notice weight gain – If you don’t feel satiated after a meal then over the course of time you would experience weight gain.
- You suffer from constipation – Suffering from constipation 3-4 times in a week is a major sign of lack of fibre content in the body.
- You experience tiredness and nausea – You often feel weak and nauseated despite you think that you are eating well.
- You have fluctuating blood sugar levels – If you are diabetic, you would find it is difficult to control the blood sugar levels.
If you have one or more such symptoms, it is likely that your diet is not rich in fibre.
Here, we share some of the best fibre sources which you can include in your Indian food to prepare ‘fibre rich Indian foods’ every day.
Sources of Fibre Rich Indian Foods
One of the commonly used ingredients in the Indian kitchen, legumes form the most common tasty Indian dishes. With less level of fat content and high level of dietary fibre, legumes are good for people of all ages.
The best example of legumes is dal, which is available in various types and can be consumed on an everyday basis. Another fibre-rich legume is Rajma, which is also tasty. Chickpeas are used in the Indian dishes and contain high fibre content.
Cauliflower and cabbage are one of the richest sources of fibre. These are the best Indian foods that are readily available in the market. Additionally, okra and eggplant ate fibre rich Indian food vegetables, which are used to make different types of Indian soups and stews.
Another excellent source of fibre rich Indian food is grain and whole grains. Grains like wheat and rice flour play a vital role in Indian cuisine and are also powerhouses of great amount of fibre as well. You can prepare chapatti with wheat flour and puddings with rice flour to increase fibre content in your diet.
Another star ingredient of fibre in the Indian kitchen is brown rice. You can prepare a tasty Indian meal with a bowl of brown rice and Rajma or dal.
Oats are one of the finest sources of fibre. It has both insoluble and soluble fibres. Oats can be consumed in numerous different forms. Consume oats not just for breakfast, but also for other meals. You can prepare oats uttapam, oats idli, and oats dosa. Just start your day with a fibre rich diet that will help you stay fine and energetic throughout the day.
Lentils are high in protein and rich in dietary fibre. You can take an occasional break from conventional dals and consume lentils instead. Include lentils in your soups and salads. Lentils are rich in carbohydrates and fibre, as it helps in increasing the energy levels and since they take less time to get digested, they offer high levels of energy.
Munch nuts in between meals to quench your hunger in a healthy way. Almonds, walnut, groundnuts, and pistachios are good sources of fibre and good for the bowel movement.
Loaded with fibre, avocados are also rich in folate, vitamin K, vitamin B6, vitamin E, vitamin B5, vitamin C, and potassium.
Raspberries and blackberries contain high levels of fibre as well as other vitamins.
With omega-6 fatty acids, selenium, folate, manganese, and fibre, coconut is another amazing and tasty source of fibre for Indian foods.
- Flaxseeds and Chia Seeds
These seeds are rich in fibre and omega-3 fatty acids and can even help you shed off those extra kilos.
Health Benefits of Fibre Rich Indian Foods
Consuming fibre rich Indian foods on a daily basis can help you:
- Normalize bowel movements
- Maintain healthy bowel movements
- Decreased Cholesterol level
- Regulate Blood Sugar level
Undoubtedly, fibre rich Indian foods are excellent options as it provides all such benefits and if you still need any help on what to eat then consult the best dietician right now.