DHAKA: In recent years, the question of what are the best fiber rich foods is becoming more important; especially since we have increased our consumption of white bread, rice and pastas.
Refined ingredients tend to get logged in the colon causing grief, flatulence and restricting bowel movement. Hence high fiber foods are highly recommended to keep your colon healthy. On an average, women need to consume 25 grams of fiber a day, while men need at least 38 grams. We take a look at foods that are at the top of the best fiber rich foods list and tell you how much you need.
Fiber rich food #1: Legumes
The Indian kitchen is legume-friendly and the best legume that is rich in fiber is channa or Bengal gram. Other fiber rich legumes include urad and toor dal, green peas, French beans and rajma. One cup of these pulses and the amount of fiber you are consuming is anywhere between 14-17 grams. Besides, these legumes are a good source for protein and vitamins as well.
Fiber rich food #2: Whole grains
Ingredients like barley, oats, brown rice, wheat, corn are mostly an accompaniment with Indian dishes; for example, rotis are made from wheat, while corn is either popped or mixed with rice and savoury dishes. Oats, on the other hand, make a great breakfast along with some juicy fruits. Consuming a quarter cup of whole grains will give you two to six grams of fiber.
Fiber rich food #3: Nuts
Nuts always make a great snack, some thing to munch on between meals. Nuts such as almonds, pistachios, groundnuts, and walnut are a good source of fiber. We can also mention that flax and sesame seeds also contain fiber that is good for your bowel movement. 28 grams of these nuts and seeds will increase your fiber count from 1-8 grams.
Fiber rich food #4: Fruits
Berries are fiberous in content and a really good source; indulge in strawberries, raspberries, gooseberries and blueberries. One cup of berries will pump up your fiber content between four to eight grams depending on the fruit. You can simply eat fruits by themselves, or in a healthy dessert or snack. For high fiber fruits consume raisins, dried peaches, prunes, and figs, apples, pears, oranges and banana. These fruits will give you two to eight grams of fiber when you consume them whole.
Fiber rich food #5: Vegetables
Spinach, turnips, potato and sweet potato, cauliflower, red cabbage, soy beans, pumpkin and lady fingers are rich in fiber. These veggies should be consumed in time of bowel and colon distress. You are assured of fiber anywhere between two grams to 8 grams. You cannot go wrong with these fiber rich foods.
BDST: 1110 HRS, JULY 06, 2012
Edited by: Tania Afrin, Newsroom Editor
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