10 Fiber-Rich Food Items You Should Be Eating Everyday!

Fiber is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Considering these modern diets have left millions worldwide with deficiency of fiber. And, this is really alarming because high - fiber foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fiber comes in two varieties- soluble and insoluble. Soluble fiber turns into a gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fiber remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fiber is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fiber each day in your diet. But how do you get this amount?

Here is a list of 10 high- fiber foods for jacking-up fiber content

1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fiber. They can be had in soup, stew and dal form.
2. Lentils like quinoa: Fibre content -  15.6 gm per cup. They are also a good source of protein, iron, folate, manganese and phosphorous.
3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the topmost high antioxidant food.
4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibers
5. Broccoli: Fibre - 5.1 gm per cup. A power-packed cruciferous vegetable, full of anti-oxidants.
6. Brussels sprouts: Fibre - 4.1 gm per cup. Contains balance of soluble and insoluble fiber apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fiber. They reduce cholesterol and help ease symptoms of menopause.
9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which help keep the cells in brain and nerves healthy.

In case you have a concern or query you can always consult an expert & get answers to your questions!