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Fiber strengthens our digestive system, controls weight and helps in maintaining heart health. This is the reason why constipation, cholesterol and blood sugar levels can be kept under control by including fiber-rich foods in your daily diet (Fibre Benefits).

 

Women need about 25 to 28 grams of fiber and men need 31 to 34 grams of fiber. In such a situation, including fiber in your diet will keep you healthy. Here is information about fiber-rich foods, which can be easily included in your diet. Let's know about them.

 

Fibre-Rich Foods

  • Oats- Oats are rich in soluble fiber (beta-glucan), which helps in reducing cholesterol and controlling blood sugar level. Eating oats in breakfast is a better option.
  • Chia Seeds- Chia seeds contain soluble and insoluble fiber, which improves digestion and keeps the stomach full for a long time. It can be eaten by mixing it in smoothies, salads or yogurt.
  • Broccoli- Broccoli is not only a good source of fiber, but it is also rich in vitamin C and K. Include it in your diet in the form of salad, soup or vegetable.
  • Apple- Apple contains the soluble fibre 'pectin' which helps in improving digestion and reduces the risk of heart disease.
  • Kidney beans and other legumes- Kidney beans, chickpeas and other legumes contain soluble and insoluble fiber. These keep the stomach clean as well as blood sugar under control.
  • Quinoa- Quinoa contains fiber as well as protein and amino acids. Include it as a healthy lunch option.
  • Carrot- Apart from fiber, carrots also contain beta-carotene, which is beneficial for eyes and skin. Include it in salad or eat it as a snack.
  • Almonds- Almonds contain healthy fats and proteins along with fibre, which help in controlling weight.
  • Brown Rice- Brown rice contains insoluble fiber, which improves digestion and controls weight . Use it instead of white rice.
  • Avocado- Avocado is a superfood rich in fiber, which keeps the heart healthy and makes the skin glowing. Include it in salad, sandwich or smoothie.


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