All of us are given a choice between living healthy and not living healthy. This choice finds expression through our diet, and what we choose to eat impacts our lives and bodies compellingly. While it is necessary to include proteins and carbohydrates in our meals, it is also equally important to include dietary fibre. The benefits of eating roughage or fibre rich foods are many. The most well-known benefit is that roughage in food relieves irritable bowel syndrome (IBS). Besides that, fibre in your food also helps your heart and skin health, regulates blood sugar levels and reduces risks of haemorrhage, haemorrhoids, diverticulitis, gallstones and kidney stones. Here are some fibre rich foods for you to include in your daily diet.
Vegetables: Vegetables are considered powerhouses of minerals and vitamins, but some vegetables, especially cucumber, zucchini, sweet potato, broccoli have high fibre content also. Green leafy vegetables are replete with insoluble fibre that acts as a laxative against irregular bowel syndrome (IBS) and constipation.
Whole grains: It is about time you switched to whole grains if you have not already. Slowly introduce whole grains to your digestive system, and continue gradually increasing your daily portions. Whole grains like oat bran, oatmeal, granola, brown rice, quinoa, and whole grain wheat are treasure troves of dietary fibre. Switching to whole grains does not necessarily mean you give up on white bread completely, but it is advisable to include more whole grains in your diet.
Fruits: Just like vegetables, fruits also contain a high concentration of essential vitamins and minerals, as well as dietary fibre. Most fruits have soluble fibre that helps lower cholesterol levels in the blood. Citrus fruits and other fruits with edible peels have a high content of roughage. Dragon fruit is one such nutritious fruit containing fibre.
Legumes: Legumes are the best source of insoluble fibre for your body. Lima beans, kidney beans, lentils, black beans, together make the leguminous food group. A single portion of cooked kidney beans contains as much as 8gms of fibre. They are also nutrient rich since they contain potassium, iron and zinc. Legumes are good sources of proteins as well.
Nuts: All nuts and seeds like walnuts, almonds, and peanuts are great stores of dietary fibre. They also contain high calorific value and are a great addition to a weight loss diet. The edible omega three fatty acids in the nuts are essential since they increase the good cholesterol levels in the blood while simultaneously adding to the roughage content.
While including roughage in your food is advisable, it is also important to remember that a very high content of roughage is also harmful. According to the Academy of Nutrition and Dietetics, an average man should include 38 gms of roughage in his daily diet while a woman should include 23 gms of roughage. Create a diet that satisfies all your nutritional as well as roughage requirement.
Author Bio: Vineetha Reddy
Being a regular practitioner and adviser of everything related to nutrition, fitness, health and wellness, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions on Twitter