Do you feel grumpy, frustrated and a tad bit annoyed because your tummy is not as happy as it should be and your weight gain just won’t stop? Are you desperately trying to lose weight without wanting to stay foolishly hungry? Are you worried about the increased blood glucose level in your system? Do you think the key to good health and a healthy life starts with a happy digestive system?
If you swiped right for these questions, then we are here to help you with some basic, doable solutions to ensure your digestive system runs smoothly for a longer period.
One of the few things that immediately start working towards enhancing the state of your gut is including foods that have a rich fibre content in your diet. In simple terms, you need more roughage in your daily diet to keep your bowel movement healthy, lose weight in a balanced way, and prevent diabetes and other diseases.
In case you are wondering how a fibre-rich diet helps your body stay clean and stomach stays happy and healthy, we have broken it down for an easy comprehension.
How a rich fibre diet aids digestion?
A fibre-rich diet helps your body get rid of toxins, helps in weight loss, improves bowel movement resulting in healthier stools. Food rich in fibre content also prevents obesity by slowing down digestion, keeping you fuller for a longer period and helping you stay clear of junk food. It also helps in preventing heart diseases and maintaining the sugar levels in your body, thus avoiding diabetes.
A diet which does not have adequate sources of fibre can lead to a number of health issues like constipation, bloating, gas, diabetes, weight gain and in some cases, even high cholesterol.
Before you decide to kickstart the fibre marathon, you need to understand the two kinds of fibre your body needs and why. Fibre can be broadly classified into two categories – soluble fibre and insoluble fibre. Soluble fibres primarily dissolve in water and form a gel which helps in lowering cholesterol and glucose levels. They slow down the digestion which automatically makes you feel full for a longer period. Soluble fibres can be found in foods including oats, beans, apples, lentils and peas.
Insoluble fibres essentially promote easy bowel movement by making the stool softer and easier to pass. Beans, vegetables and whole wheat flour are some of the examples of insoluble fibres.
High Fibre Foods That Must Be A Part Of Your Diet
Now that you have a fair understanding of how a fibre-rich diet works, here’s a holistic list of fruits and vegetables that are naturally bestowed with roughage properties and can help you with clean bowel movement, lower the risk of complicated health issues like diabetes and high cholesterol and improve overall good health.
While some of these may not sound and look appetising, but the hidden wonders may prompt you to consciously stock up.
1) Unpeeled apples
While everyone knows an apple a day keeps the doctor away, what they often miss out on is how the skin of this luscious red fruit which is a good source of fibre helps in maintaining good bowel health. Easily available and inexpensive, apples are the easiest way to infuse your diet with the much-needed roughage.
We all have heard about the wonderful host of health benefits this edible green plant possesses, but did you know broccoli is also known for its excellent amount of dietary fibre? Team it with some onion and garlic, consume it as a side dish or just simply have a cup of boiled broccoli for a fibre rich meal.
Eat ’em raw, slice it or grate it or cook it as a vegetable, either way, this vegetable is a great source of fibre. Carrots are known to prevent gastric ulcers and other digestion related disorders.
Popeye The Sailor’s man’s yummy lifeline, this leafy wonder is not just a great source of iron but also a great source of fibre. So next time, toss your favourite palak paneer or dish up a super-healthy salad for your hunger pangs for a fibre-rich meal.
A classic breakfast staple, oatmeal is the easiest, quickest and the healthiest way to up your fibre intake on a daily basis. Top it with fruits and nuts and you are good to go.
Contrary to their creamy exterior, avocados surprisingly possess rich fibre content. Have it as a smoothie, like a regular fruit or team it with eggs or salad. Start consuming it regularly to notice the changes in your gut.
7) Flax seeds
Amongst all the fibre-rich foods, flax seeds deserve a special mention because they contain both the kinds of fibres, i.e. soluble and insoluble which means they take care of your tummy as well as prevent other health issues. You can add a teaspoon of these flax seeds in your oatmeal for your daily dose of fibre.
Our sweet ‘ol butta is a prime example of insoluble fibre. It is said to keep the colon clean and satiate hunger pangs. Next time when you are running out of healthy food options while preparing midday meals, you know what to look for.
Roast it or have it raw, almonds are probably the most hassle-free way of adding fibre into your diet. Pair it with your favourite fruit and you are set for a healthy evening snack.
10) Sweet Potatoes
This will be good news for anyone who is in love with this all-rounder vegetable. All kinds of potatoes – red, purple and the classic white can offer roughly 3 grams of fibre. You can go for baked potatoes, wedges or boiled potatoes or use them in salads.
P.S. Avoid the usual fried and salty potato recipes.
11) Whole grain bread
If you typically love sandwiches and crispy toasts, getting your daily fibre won’t seem like a task. Swap your white bread with whole grain whenever your tummy craves for sandwiches or crunchy toasties.
This luscious green fruit has approximately 5 grams of fibre. If you advocate healthy munching, this one should be a cakewalk for you.
With their high fibre content, blackberries are known to aid digestive function and promote bowel regularity. If you don’t favour eating this one raw, mixing it with a pinch of lime would be a refreshing snack idea for you.
Whip up a delicious dessert with raspberries as the topping or eat them raw, raspberries are the most hassle-free way of stocking up on your daily fibre content.
15) Banana stem
amongst all the edible parts of a banana, the stem is known for its excellent amount of fibre. If consumed regularly, the banana stem can prevent constipation and stomach ulcers.
16) Green beans
Besides providing protein and essential minerals to your body, beans are also known for some of the most amazing health benefits, including aiding digestion.
With an array of impressive health benefits, this leafy green vegetable is often called tummy’s best friend. Courtesy its fibre content, raw cabbage is known to heal stomach ulcers.
18) Dried dates
For a remarkable increase in your daily fibre intake, opt for dried dates. Dates contain a sugar called sorbitol which helps in bowel movements. This is especially helpful for those who are struggling with constipation.
This humble vegetable comes packed with fibre as well as antioxidants. To increase your fibre intake, you can add it to your rice, soups or salads.
Low in calories and high in vitamins and fibre, cauliflower feeds the healthy bacteria in the gut and promote a healthy digestive system. Studies have also shown that cauliflower reduces digestive disorders like constipation and inflammatory bowel diseases.
Before beginning a hardcore high fibre diet, remember to increase your water intake to help the fluid in your body moves easily. Next time, when someone around you talks about upping their fibre intake, you know how to help them out.