Top Fiber-Rich Food, which are easy to add in your diet
Also known as roughage, fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases. It is one of the few secrets for a healthy glowing skin and weight management. Fiber has two varieties; insoluble and soluble.
Insoluble fiber: As the name suggests it doesn’t dissolve in water. This bulky fiber prevents constipation and eases bowel movement. Carrots, tomato, whole grains, cereals are a few examples of insoluble fiber.
Soluble fiber: It dissolves in water. This category of fiber helps in regulating blood sugar and reducing cholesterol. Beans, nuts, fruits, barley, oatmeal, citrus fruits, etc are the best known sources of soluble fibre.
Food rich in Fiber:
Apple
Being rich in fibre, apple decreases the acid reflux and also controls its symptoms. Along with that, soluble fibre present in apple slows down the process of glucose digestion thus controlling blood sugar.
Coconut
With a high fibrous content amounting to almost 61%, coconut facilitates conversion of glucose into energy. It comforts the functioning of pancreases and enzyme system, which further decreases the risk of developing diabetes. Coconut helps in absorption of nutrients and minerals while providing dietetic fibre. It improves the working of the digestive system and also relieves bowel disorders. Since it is a rich source of various minerals and nutrients along with fibre, it decreases nausea as well. Coconut, due to its properties is considered a natural treatment for urinary tract infections owing to its natural diuretic property.
Water chestnut
The high fibre content in water chestnut has plenty of health benefits. It aids in digestion, keeps your stomach full, regulates blood sugar levels and cholesterol. Along with that, it also relieves constipation.
Nut
They are not only a great source of healthy fats and protein but are also the powerhouse of fiber. Nuts and seeds such as almonds, sunflower seeds and walnuts have enough amount of fiber to fulfil the day's requirement.
Whole Grains
Whole wheat pasta, brown rice, whole wheat bread and oats are a great source of fiber. So it’s time you replace your white bread and conventional pasta with their whole-grain substitutes.
Some other important fibre rich foods are as follow:
| Fruits | Serving size | Total fiber in grams |
| Banana | 1 medium | 3.0 |
| Orange | 1 medium | 3.0 |
| Strawberries | 1 cup | 3.0 |
| Broccoli, boiled | 1 cup chopped | 5.0 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Potato, with skin, baked | 1 medium | 4.0 |
| Sweet corn, boiled | 1 cup | 3.5 |
| Quinoa, cooked | 1 cup | 5.0 |
| Oat bran muffin | 1 medium | 5.0 |
| Chia seeds | 1 ounce | 10.0 |
| Almonds | 1 ounce (23 nuts) | 3.5 |
