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.
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