FIBRE RICH FOODS
Dietary fibre is the sustance which makes the waste matter , from the food we eat, pass through us and out of us at a desirable , speedy, natural state. This is one of the main reason why it is considered to be such an important protective factor in saving us from diseases of bowel like cancer. The slow transit of fibre – depleted diet is thought to encourage the formation of cancer forming substances and other toxins with in the body . A high fibre diet would pass through the alimentary canal quickly , giving the carcinogens and toxins very little time to interact in the intestine . The relationship between fibre and constipation is well known. A high fibre diet , thus relieves a person from costipation and associated problems like piles and diverticular diseases .
Fire also controls the level of cholesterol in blood, It reduces the absorption of cholesterol and thus it prevents cardiovascular diseases
It also delays the absorption of carbohydrates. So it can prevent diabetes. Fibre rich food helps weight loss and thus it prevents the chance of obesity.
Fibre rich foods
Pear: This fruit with edible skin is packed with fibre. A medium sized pear when consumed with the skin contains approximately five grams of fibre. Delicious to eat and easy to carry, a pear is a great option to curb that 4 pm hunger pang, while you are still at work.
Raspberries: Packed with fibre and bursting with that fruity flavour, raspberries appears on the list of yummy fibre options. One cupful of these superstars contains eight grams of fibre. To add to their goodness, these little beauties are powerful antioxidants as well.
Pistachio: A handful of “nut-ritious” pistachio are ideal for snacking as they are high in fibre and protein and low in fat. Toss a few in your regular salad or have them just like that. Try to avoid the salted version though.
Corn – It is an excellent fibre source which is low in calories. Popcorn (of course without butter or caramel) while watching a movie, boiled sweet corn with chat masala and lemon, or baby corn in your salad, all works perfectly well in meeting your daily fibre requirement –deliciously!
Apple-An apple a day does keep the doctor away and also helps you to make regular visits to the loo by triggering off bowel movement.
Brown rice: Did you know that brown version of rice is way healthier than its polished white counterpart. One cooked cup contains 3.5 grams of fibre.
Green peas: Those little sweet green peas are loved by everyone and that’s why it is a great idea to have more and more of them, every now and then. Fresh or dried, cooked or frozen, include them all the time in your salads, soups and pulaos.
Beans: Nothing too exotic but our very own rajma (kidney beans) is also an ideal fibre rich food. There are several other varieties of beans available like lima beans, navy beans, lentils, mung beans, french beans and pinto beans to choose from, depending upon the availability.
Broccoli: The look-alike of our very own cauliflower, broccoli is a rich source of dietary fibre. The best part is, once washed thoroughly; it can be eaten raw in a salad or can be cooked as well.
Wholegrains: Barley, corn, wheat, millet, oats, brown rice, and many others come under the category of whole grains, which means the grain has its husk, barn and endosperm intact. Whole grains are rich in fibre and high in complex carbohydrates, making it a healthy staple.