We often think that following a diet rich in high protein, high fiber, or other nutrients will be difficult. And notions like skipping our favorite lentil roti and surviving only on avocado and quinoa make us shudder. But to everyone’s relief, the Indian diet already provides us with many essential nutrients. For example, if you want to increase your intake of fiber in your diet for better digestion, weight loss, or even heart health, you won’t need to look far. Because there are many commonly found Indian ingredients that can be your source for daily fiber intake. And here are 7 of them.
Here are 7 common Indian foods that are rich in fiber:
1. Lentils
Along with being a high source of plant-based protein, the lentils (or lentils) that we usually have are also rich in dietary fiber. The fiber and carbohydrates found in lentils help keep you energized and feeling full for a longer period of time.
Lentils or lentils are high sources of fiber
2. Banana
Banana is a high source of fiber. The insoluble fiber found in bananas slows down digestion, making you feel full for longer. Also, according to a study conducted by the University of Leeds in the UK, fiber-rich foods like bananas can reduce the risk of heart and coronary heart diseases.
3. Whole Grains
Whole grains have many benefits and being a high source of insoluble fiber is one of them. Insoluble fiber adds bulk to our stools and helps prevent stomach problems like constipation. A study conducted by Monash University in Australia suggests that high-fiber foods such as whole grains may also help protect against the onset of type 1 diabetes.
(Also read: 5 fiber rich foods you should be eating daily)
4. Barley
The fiber present in barley (or barley) helps in improving metabolism. According to a study conducted at Lund University Sweden, the fiber found in barley can reduce appetite and blood sugar levels. Researchers also suggested that barley may improve people’s health by reducing the risk of heart disease.
5. Nuts
Nuts like almonds and pistachios are high sources of fiber that keep you full for longer and help promote good gut health. A study conducted by the University of Florida suggests that ‘pistachios are an excellent source of healthy fats, proteins, fiber and antioxidants, and they help to further promote healthy gut bacteria’
6. Cucumber
Turns out, the summer essential cucumber has many benefits, especially if you consume it with the peel. Clinical nutritionist Rupali Dutta says, “It is advisable to eat fruits or foods with peels as they contain essential fiber which is essential for your body. The dark green color of cucumber peel indicates the presence of antioxidants in it. , which ensures nutrition.”
7. Moringa leaves
The multipurpose moringa plant is found in different parts of the country and every part of the plant can be used in some way or the other. Moringa leaves are known to be rich in fiber and help to keep you full for a longer period of time. Cynthia Trainor in her book ‘How to Lose Back Fat’ also talks about Moringa tea leaves and their weight loss effects on the body.
Moringa leaves have many benefits(Also read: Do fiber-rich foods help you lose weight?)
These are some of the common foods found in the country that can easily help you maintain your daily fiber intake.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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