Weight Loss: Know the Best Sources of Dietary Fiber

Dry matter, or dietary fiber, is the indigestible component of plant food. The many 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 fiber are important for maintaining good health.

Constipation is prevented by insoluble fiber, which does not dissolve in water and thickens the stool. Soluble fiber turns into a gel-like material after absorbing water in the digestive tract. Both blood sugar levels and cholesterol can be controlled by soluble fiber. In this article, some nutritious foods rich in fiber have been mentioned.

Here are the best sources of fiber to add to your diet:

1. Broccoli

This vegetable can be labeled as a fiber vegetable. Its cruciferous character, meaning 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 can help keep the bacteria in your gut balanced and healthy.

Potatoes

A small potato with the skin on 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 terrible reputation for luring vegetarians into their company. However, potatoes can have a lot of benefits when they are not deep fried and salty.

3. Strawberry

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

4. Dry Fruits

Figs, prunes and dates are examples of dried fruits that can significantly increase your fiber intake and are recommended for people who experience occasional constipation. These fruits naturally contain sorbitol, a sugar that may benefit your gut and increase comfort. However, consuming excessive amounts can cause cramping or diarrhea, so try eating small amounts and waiting until you’ve fully digested them before eating more.

5. Nuts

Sunflower seeds and almonds provide more than 3 grams of fiber in each serving, making nuts a great source of fiber in addition to protein and healthy fats. Pre-packaged nuts, which are typically cooked in oils that can add extra, unnecessary calories, should be avoided in favor of raw or dry-roasted nuts. Even nut butters contain enough fiber.

6. Bananas

Bananas are rich in many minerals like vitamin C, vitamin B6 and potassium. A large amount 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 sandwiches with nut butter. A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.

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

Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own physician for more details. NDTV does not take responsibility for this information.