Digestive health or gut health is essential for a healthy mind and body. We strive to eat a balanced diet to get the nutrition our body needs. But often, we need to remember to eat foods that can help our digestive health. One such nutritional component of food is fiber. Fiber-rich foods can help the digestive system break down different foods and absorb nutrition more efficiently.
Digestive health is necessary to get nutrition from food, strengthen your immune system and get the stamina you need to feel strong throughout the day. Therefore, we must include foods promoting digestive health in our daily diet. Fiber-rich food items can help maintain good digestive health and reduce untimely hunger to maintain weight.
What is High-Fiber Food?
Fiber is an umbrella name given to a healthy form of carbohydrate present in food. Any food rich in these dietary fibers is fibre-rich or fibrous. Our body cannot digest fiber, but cleaning our digestive tracts is essential and makes it easier for our body to absorb nutrition from food. Fiber is also good for the good bacteria in our gut.
List of High-Fiber Foods
Some examples of foods rich in fiber content are listed below. Choose one or more of these options to include in your daily diet –
- Oats – Oats are rich in soluble fiber that can slow down the digestive system and give your body more time to absorb nutrition. Oats contain 2.6gm fiber per 35 gms. Include oats in your daily diet as a breakfast or carbohydrate with lunch. Oats is a healthy flour choice for pancakes instead of all-purpose flour.
- Green Peas – Green peas are a nutritious vegetable rich in fiber content. They contain roughly 4.4 gm of fiber per 100 gm. Use peas to make a spread or a dip with bread or carrots. You can also sauté them with other vegetables to eat with soup or meat.
- Whole Wheat Flour – Whole wheat flour is an excellent choice for daily bread. In Indian households, whole wheat flour is a staple food for many types of rotis. Whole wheat flour contains 8.3 grams of fiber in 60 grams of flour. You can also use it to make healthy pancakes, scones, or cakes to boost digestive health.
- Apple – Apples are full of healthy soluble fiber, making them the ideal snack. With almost 2.9 grams of fiber per 125 grams. It is a good idea to carry an apple in your bag and to eat it whenever you feel hungry. The apple peel is an essential part of the fiber content in an apple. So whenever possible, eat apples with peels.
- Oranges – Oranges are also rich in fibrous content. The best time to eat an orange is after dinner. It cleanses the palate and aids the absorption of plant-based iron from vegetables, beans, and tofu.
- Carrots – Every 3 grams of carrots comprise 125 gm roughage or fiber. Make carrots a part of your stew, snacks, and sandwiches for best results. The sweet flavor of carrots can improve the taste of numerous dishes besides adding healthy fiber to your meal.
- Nutrient-Rich Legumes, Nuts, and Seeds – Legumes, nuts, and seeds are inherently gluten-free and serve as excellent dietary sources of fiber. Whether you’re following a gluten-free diet or looking to boost your fiber intake, these foods are nutritious choices that can be incorporated into various dishes. Their versatility and health benefits make them valuable additions to a balanced diet.
Benefits of Consuming Fiber
Here is a look at the various benefits of consuming fiber in your daily diet –
- Better Digestion – A fiber-rich diet improves our digestive ability and enables our body to absorb nutrition more efficiently from food and water.
- Relief From Constipation – Fiber is essential for smooth and comfortable bowel movements. It cleans up all the obstructions and blockages in your gut to help you find relief from constipation.
- Weight Loss – Including fiber-based foods in your diet makes you feel full for longer. It aids in weight loss by helping you avoid unnecessary snacking excessive sugar, and carbohydrate consumption.
- Diabetes Control – Fiber can absorb sugar in your digestive system, reducing your blood sugar levels and making it easier to manage diabetes.
- Protection From Cancer – Eating fiber regularly helps dilute faecal carcinogens to strengthen the body’s protection against colon cancer.
Adding fibre-rich foods to your diet is simple, as most foods are available in local grocery stores. All you have to do is commit and live healthier lives.