The question of what are the best fibre 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 fibre-rich foods are highly recommended to keep your colon healthy. On an average, women need to consume 25 grams of fibre a day, while men need at least 38 grams. We take a look at foods that are at the top of the best fibre rich foods list and tell you how much you need.
Legumes
The Indian kitchen is legume-friendly and the best legume that is rich in fibre is channa or Bengal gram. Other fibre rich legumes include urad and toor dal, green peas, French beans and rajma. One cup of these pulses and the amount of fibre you are consuming is anywhere between 14-17 grams. Besides, these legumes are a good source for protein and vitamins as well.
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 fibre.
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 fibre. We can also mention that flax and sesame seeds also contain fibre that is good for your bowel movement. Twenty eight grams of these nuts and seeds will increase your fibre count from 1-8 grams.
Fruits
Berries are fibrous in content and a really good source; indulge in strawberries, raspberries, gooseberries and blueberries. One cup of berries will pump up your fibre 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 fibre fruits consume raisins, dried peaches, prunes, and figs, apples, pears, oranges and banana. These fruits will give you two to eight grams of fibre when you consume them whole.
Vegetables
Spinach, turnips, potato and sweet potato, cauliflower, red cabbage, soy beans, pumpkin and lady fingers are rich in fibre. These veggies should be consumed in time of bowel and colon distress. You are assured of fibre anywhere between two grams to 8 grams. You cannot go wrong with these fibre rich foods.
