The word ‘diet’ is often associated with weight loss. But the truth is, a healthy diet is not just about weight loss. An ideal diet should include food that is rich in vitamins, fibre, minerals, etc., but in the right quantity. However, when people are too much focused on weight loss and cutting down carbs, they often forget how important it is to add fibre to their diets.
Fibre is extremely important for dietary health and bowel functions. Fibre helps in increasing the weight of the stool and also helps soften it. When fiber reaches inside the colon, it reacts with friendly gut bacteria which helps in easier bowel movements. Besides this, there are several other health benefits too. Including fibre in your diet lowers the risk for heart disease, stroke, and diabetes. In fact, a high-fibre diet can also reduce the risk of obesity, promote weight loss and even improve the health of your skin.
Here are a few interesting food items you can include in your diet to ensure fibre intake.
- Oats
100 grams of oats has nearly 10.1 grams of fibre. In fact, oats is one of the best options for breakfast or lunch as they are high in vitamins, minerals and antioxidants. Oats has an effective soluble fibre called beta-glucan that helps in maintaining blood sugar levels and cholesterol.
- Popcorn
When all this time you thought a high-fibre diet was no fun, here comes popcorn! Popcorn can be your go-to snack if you want to increase your fibre intake. 100 grams of popcorn has 14.4 grams of fibre.
- Almonds
If you want to widen your snacking options, opt for almonds. 100 grams of almonds have 13.3 grams of fibre. Almonds are also rich in many other nutrients like healthy fats, vitamin E, manganese, and magnesium. You can also use almond flour for baking and other purposes if you want to widen your fibre options even further.
- Avocado
Avocados are known for their healthy fats, high fiber and low carbs. 100 grams of Avocado give you 6.7 grams worth of fibre. This fruit is also loaded with vitamin C, potassium, magnesium, vitamin E, and various B vitamins making it a great option for breakfast.
- Raspberries and Banana
Raspberries are tasty and nutritious. They are also rich in vitamin C, and manganese. 100 grams of raspberries provide you with 6.5 grams of fibre. Fun fact, contrary to popular belief, raspberry is not a berry, but a fruit; and banana is actually a berry. This real berry is also rich in nutrients like vitamins and potassium. 100 grams of banana equals to 2.6 grams of fibre. Not too bad, right?
- Legumes
Legumes are healthy and nutritious. Most of them are low in fat, high in folate, potassium, iron and magnesium, and contain no cholesterol. Legumes like lentils, green peas, split peas, chickpeas, kidney beans, etc. have high fibre content and including them in your diet will ensure that your body gets enough fibre for a day.
- Vegetables
There are an array of vegetables that you can include in your diet to increase fibre intake. You can include broccoli, carrots, artichoke, brussels sprouts, potatoes etc. in your diet to make it more interesting and nutritious.
- Dark chocolate
Let’s end this list on a sweet note. You might probably know that dark chocolate is one of the healthiest chocolate choices. They are rich in nutrients as well as antioxidants. 100 grams of dark chocolate also has 10.9 grams of fibre. Now you know what to reach for everytime you crave something sweet and chocolatey.
It is high time we started caring about our fibre intake because gut health is very important for the proper functioning of our entire body. A healthy adult male should consume at least 30 to 38 grams of fibre a day and similarly, a female should consume at least 21 to 25 grams of fibre a day. As much as it is important to follow a healthy diet, it is even more important to consult a professional when you know something’s not right. Any kind of pain or discomfort should be taken seriously, especially when it comes to gastroenterological problems. Smiles Hospital is the best hospital in Bangalore that offers treatment and care for digestive disorders.
Get answers to all your medical queries regarding gastroenterological and colo-rectal problems from the best doctor for gastroenterology in Bangalore only at SMILES.
