Fiber plays a crucial role in maintaining digestive health and has several important benefits for the gastrointestinal system. Including fiber in our diet is important for our body and health. You might have heard this a lot but do you also wonder why it is important for us and what exactly we need to incorporate in our diet? In this article, we have mentioned Top 10 High Fiber Indian Foods for Digestive Health.
Why is fiber important in the diet?
The main role of fiber in our body is to maintain gut health. Having a good amount of fiber in our diets would help us to have healthy bowel movements. People with constipation are often recommended to have a good amount of fiber in their diets. Not only this, fiber also helps in lowering our cholesterol levels, controlling sugar levels, lowering risks of heart diseases, and much more.
1. Promotes Regular Bowel Movements:
– Fiber adds bulk to stool, making it easier to pass through the digestive tract.
– It helps prevent constipation by softening and adding weight to the stool, promoting regular bowel movements.
2. Prevents and Relieves Constipation:
– Insoluble fiber, found in wheat bran, vegetables, and whole grains, adds bulk to the stool and speeds up its movement through the intestines, preventing constipation.
3. Aids in Weight Loss:
– High-fiber foods are often low in calories and take longer to chew, promoting a feeling of fullness and reducing overall calorie intake.
– This can contribute to weight management and prevent overeating.
4. Regulates Blood Sugar Levels:
– Soluble fiber, found in oats, legumes, and fruits, can help regulate blood sugar levels by slowing down the absorption of glucose.
– This is beneficial for individuals with diabetes or those at risk of developing diabetes.
5. Supports Gut Microbiota:
– Fiber serves as a prebiotic, promoting the growth and activity of beneficial bacteria in the gut.
– A healthy gut microbiota is essential for overall digestive health, as it helps in nutrient absorption, supports the immune system, and may protect against certain diseases.
6. Lowers the Risk of Colorectal Cancer:
– Adequate fiber intake has been associated with a reduced risk of developing colorectal cancer.
– The fermentation of certain types of fiber produces short-chain fatty acids, which may have protective effects against colorectal cancer.
7. Lowers Cholesterol Levels:
– Soluble fiber can help lower levels of LDL (low-density lipoprotein) cholesterol, also known as “bad” cholesterol.
– By reducing cholesterol absorption, fiber contributes to cardiovascular health.
Top 10 High Fiber Indian Foods for Digestive Health
Now that we know how amazing fiber is for our bodies, let us look into some fiber-rich foods.
1) Chickpea
Chickpea, also known as chola is one of the popular Indian foods which is not only tasty but also a high fiber food. 100gm of chickpeas contains around 17g of fiber. There are many ways this delicious food can be consumed. From good old curry to modern chickpea salad, this can be consumed in any way according to our taste preference.
2) Sweet potato
This food is popularly known for consumption for good digestion. 3gm of fiber in 100gm makes it a great soluble fiber. Including a good amount of sweet potato in our diet helps our body in aiding digestive activities. They are a simple yet effective food. Just by boiling it, it is ready to be consumed.
3) Banana
Banana is another tasty and fiber rich food for our body. 100 gm of banana contains around 2.6gm of fiber. Being a soft fruit it is great for digestion and keeping us full for longer intervals. Banana is primary option if you want to enhance your digestive health.
4) Beetroot
This vegetable is not only great for your body and skin but also has a good fiber content. 100gm of beetroot contains about 2.8gm of fibre. Healthy bacteria present in it help boost our immune system. It can be consumed in the form of juice or simply can be added as a salad along with meals.
5) Oats
This whole grain contains about 10.6gm of fiber per 100gm which makes it a great source. It can keep us full for a long period and is healthy for us too. It could be simply consumed with milk mixed with fruits and seeds or could be consumed in a savory form too. Oats are one of the most fiber rich foods.
6) Sprouts
With 16.3gm of fiber in 100 gm, sprouts are a superfood for the digestive system. It is a very good option for people with sugar and helps us in keeping us full for a long time thus being an ideal food for weight loss. Its fiber rich content makes it beneficial for our digestive health.
7) Carrots
This yet again commonly found vegetable is a very good source of fibre. 100 gm of carrot contains around 3.6gm of fiber. This could be consumed in a curry, as juice, or even as a salad.
8) Apples
‘An apple a day keeps the doctor away’, we have been listening to this quote for ages and already know how potent an apple can be for our health. With 1.2gm of fiber in 100 gms, apple excels as a great fiber source too.
9) Kidney beans (Rajma)
Kidney beans also known as rajma are an excellent source of fibre. 100gm of kidney beans contains around 7.4gm of fibre. It contains lots of nutritional value. Whether in the form of curry or a simple sandwich, adding this bean can work wonders for your body.
10) Lentils (Dal)
Lentils commonly known as dal is something consumed very regularly at all Indian households. A cup of lentils contains about 15gm of fibre. Whenever our stomach is upset, we are recommended to consume khichdi due to its amazing properties for our digestion.
