Weight Loss: Know the Best Sources of Dietary Fiber

Chandigarh: Roughage, or dietary fiber, is the indigestible component of plant-based foods. Numerous health benefits of fiber include a lower risk of heart disease and type 2 diabetes. Vegetables, fruits, whole grains, and legumes are the main sources of fiber. Both soluble and insoluble fibers are crucial for maintaining good health.

Constipation is avoided by insoluble fibre, as it does not dissolve in water and gives stool volume. In the digestive system, soluble fiber transforms into a gel-like material after absorbing water. Blood sugar levels and cholesterol may both be controlled by soluble fiber. This article discusses some nutritious foods that are high in fiber.

Here are the best sources of fiber to add to your diet: Broccoli: This vegetable might be labeled as a fiber vegetable. Its cruciferous character, which means that it belongs to the same plant genus as kale, cauliflower, and cabbage, makes it a source of many nutrients in addition to fiber. According to studies, broccoli contains 5 grams of fiber per cup, which might assist the bacteria in your stomach to remain balanced and healthy.

2. Potatoes: One small potato with skin can provide about 3 grams of fiber; Other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. Fries and chips, to mention a few, have a horrible reputation for luring vegetarians into their company. However, potatoes might have a lot of advantages when they are not deep-fried and salted.

3. Strawberries: Fresh strawberries are a delightful and healthy food option. Interestingly, they rank highly in terms of nutrient density among fruits, having high levels of vitamin C, manganese, and other potent antioxidants. Try it in this smoothie with strawberries and bananas. Fresh strawberries have 3 grams of fiber per cup or 2 grams per 100 grams.

4. Dried fruits: Figs, prunes, and dates are examples of dried fruits that can significantly increase your fiber intake and are advised for people who experience occasional constipation. These fruits naturally contain sorbitol, a sugar that may benefit your bowels and increase comfort. However, consuming an excessive amount can cause cramps or diarrhea, so try a smaller serving and wait until you’ve fully digested them before eating more.

5. Nuts: Sunflower seeds and almonds each provide more than 3 grams of fiber per serving, making nuts a fantastic source of fiber in addition to protein and healthy fats. The pre-packaged kind of nuts, which are typically cooked in oils that might add extra, unnecessary calories, should be avoided in favor of raw or dry-roasted nuts. Even nut butter has ample fiber.

6. Bananas: Numerous minerals, such as vitamin C, vitamin B6, and potassium, are abundant in bananas. A large proportion of resistant starch, an indigestible carbohydrate that behaves like fiber, is also present in green or unripe bananas. You can also use them to add protein to a sandwich with nut butter. A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.

Keep these high-fibre foods in rotation when trying to follow a healthy diet for weight loss as well as overall health.