Want to increase your daily fiber intake, but don't know where to start?
7 Indian Foods High in Fiber
Want to increase your daily fiber intake, but don't know where to start? These 7 Indian Fiber-Rich Foods May Help You.
We often think that following a high-protein, high-fiber, or other nutrient-dense diet will be difficult to follow. And assumptions like giving up our favorite dal roti and just surviving on avocados and quinoa give us the shivers.
But to everyone's relief, the Indian diet already provides us with many necessary nutrients. For example, if you're looking to increase fiber intake in your diet for better digestion, weight loss, or even heart health, you don't have to look far.
Because there are some common Indian ingredients that can be your go-to source for daily fiber intake.
Here are 7 common Indian foods that are high in fiber:
Lentils (or dal) that we usually have are not only a high source of vegetable protein, but also rich in dietary fiber. The fiber and carbohydrates in dhals help you maintain energy and feel full for longer.
Bananas are a high source of fiber. Insoluble fiber found in bananas tends to slow digestion, helping you feel full for longer. According to a study conducted by the University of Leeds in the UK, high-fiber foods such as banana may lower the risk of cardiovascular and coronary heart disease.
3. Whole Grains
Whole grains have numerous benefits and a high source of insoluble fiber is one of them. Insoluble fiber adds bulk to our stools and helps prevent stomach problems such as constipation. A study conducted by Monash University in Australia suggests that high-fiber foods such as whole grains may also help protect against the development of type 1 diabetes.
The fiber present in millet helps improve metabolism. According to a study conducted at the University of Lund, Sweden, having the fiber in millet could reduce appetite and blood sugar levels. The researchers also suggested that millet could improve people's health by reducing the risk of cardiovascular disease.
Nuts like almonds and pistachios are high sources of fiber that keep you feeling full for a long time and help promote good gut health. A study conducted by the University of Florida suggests that 'pistachios are a great source of healthy fats, protein, fiber and antioxidants, and they help further boost healthy gut bacteria'.
It turns out that the summer cucumber essential has many benefits, especially if you consume it with the skin on. Clinical nutritionist Rupali Dutta says: "It is recommended to eat fruits or foods with skins as they contain essential fiber that is a must for your body. The dark green color of the cucumber skin indicates the presence of antioxidants in it, which provides nutrition ."
7. Moringa Leaves
The multipurpose moringa plant can be found in different parts of the country and any part of the plant can be used. Moringa leaves are considered to be high in fiber and help you feel full longer. In her book "How To Lose Back Fat," Cynthia Trainer also talks about Moringa leaf teas and their weight loss effects on the body.
These are some of the common foods found in India that can easily help you maintain your daily fiber intake.
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