Fiber was often overlooked when it came to diet and nutrition. But, not anymore. More and more physicians, nutritionists, and diet experts are stressing the importance of fiber in one’s diet.
The daily dietary fiber requirement in adults varies from 25 to 30 grams. The current nutritional pattern of people lacks fiber, which is leading to numerous health issues.
Most of them are unable to identify the reason for these issues because they are unaware of it. Even physicians sometimes fail to ask the question.
Fiber is more than just a constipation remedy, it does much more for your gut and overall health.
Let’s look at it’s benefits and functions in our body:
- Aids gut motility
- Relieves constipation
- Facilitates weight loss by reducing the frequency of food consumption.[1]
- Supports gut microbiome
- Promotes satiety
- Stabilizes blood sugar level [2]
- Aids in managing non-alcoholic fatty liver disease.[3]
- Lowers cholesterol levels
- Increases the nutrient absorption
So, what to eat? Here are some common foods rich in fiber:
LENTILS
- Moong dal– Boiled 100 gms contains 8 gms
- Chana dal– Boiled 100 gms contains 8.6 gms
- Masoor dal– Boiled 100 gms contains 8 gms
WHOLE GRAINS
- Barley (hulled and cooked) – 1 cup contains 6 grams.
- Amaranth (cooked)- 1 cup contains 5 grams
- Finger millet (Ragi)- 1 cup contains 2.3 grams
- Corn (cooked kernels)- 1 cup contains 4.6 grams
- Brown rice (cooked )- 1 cup contains 3.5 grams
- Quinoa (cooked)- 1 cup contains 5 grams
- Bulgur wheat (cooked)- 1 cup contains 8 grams
LEGUMES
- Navy beans (cooked)- 100 grams contain 11 grams
- Chickpeas (cooked) – 1 cup contains 12.5 grams
- Black beans (cooked) – 1 cup contains 15 grams
- Black chana (cooked) – 100 grams contains 12 grams
- Peas (cooked) – 100 grams contains 6 grams
FRUITS
- Apples – 1 medium apple contains 4.5 grams
- Pears – 1 medium pear contains 5.5 grams
- Avocado – 1 avocado can provide up to 14 grams
- Oranges– 1 small fruit contains 2.3 grams
- Raspberries – 1 cup contains 8 grams
- Guava – A cup of guava contains about 9 grams
- Passion fruit – 1 cup of passion fruit pulp contains almost 25 grams of fibre.
- Banana – 1 medium banana offers 3 grams
- Mangoes– 1 medium mango contains 5-6 grams.
VEGETABLES
- Broccoli (boiled)- 100 gms contains 3.3 grams
- Carrots (boiled)- 100 gms contain 3 grams
- Sweet potato (boiled)- 100 gms includes 2.5 grams of fiber
- Artichoke (boiled) -100 gms contains 9 grams
- Okra/lady’s finger (cooked)- 1 cup consists of 5 grams of fiber
- Beetroot (boiled)- 100 gms contains 2 grams
- Kale (cooked)- 1 cup contains about 2.6 grams
- Cauliflower (cooked)- 1 cup contains 2 grams
- Cabbage (cooked) – 1 cup includes 2.6 grams of fiber.
Therefore, there is no excuse for unavailability, as almost all the foods mentioned here are readily available. Start taking it right away. A little from each category of foods is more than enough to meet your daily requirements.
But, be mindful if you are not used to having fiber in your diet. Start slowly ( say 10 grams/day) and gradually increase the quantity. Eating too much all of a sudden causes gas and bloating.
Start incorporating fiber in your diet today. Your gut will love it!