I am Madiha, nutritionist at The Kenko Life.
Fibre, the unsung hero of a healthy diet. It is essential for maintaining optimal digestive health, controlling blood sugar levels and promoting weight management. Imagine fiber as a little helper for your body. Its like a tiny cleaner that helps your tummy works smoothly, Its keep your stool regular, so you don’t feel constipated.
Fibre also helps you feel full for longer, so you don’t end up snacking too much, which also helps in weight loss. Its great for your heart health and can even help lower bad cholesterol. Here are some easy ways to incorporate more fibre into your diet….
➢ Loads up on fruits and vegetable
1.Eat the Rainbow: Incorporate a variety of fruits and vegetables into your meals.
2.Salad: A colourful salad with variety of vegetable and legumes is a great way to increase fibre intake.
3.Fruits: Include wide variety of fruits that are rich in fibre such as berries, apple, pears, avocado, kiwi, watermelon Etc.
4.Eat the skin: whenever possible, eat fruits and vegetables with their skin on…. As it also contains a significant amount of fibre.
➢ Prioritize whole grains
- Whole grains are an excellent source of dietary fibre. It provides a variety of vitamins, minerals, and antioxidants. Including whole grains into your diet is absolutely one of the best ways to incorporate fibre into your diet
- Opt for whole grain cereals such as oats, Muesli, wheat, quinoa, bulgur, barley into your meals
- Opt for whole grain breads for sandwiches and wraps.
- Include Whole wheat pasta, noodles into your meals
- Try snacking with nuts, seeds, and dry fruits for nutritious and satisfying snacks.
➢ A Big Yes to legumes
- Legumes are an amazing source of fiber, protein, and other essential nutrients. They are adaptable and can be easily incorporated into a variety of dishes. Here is why you should consider including more legumes into your diet to increase your fiber
- High Fiber content: legumes such as kidney beans, chickpea, lentils, soybeans are loaded with both soluble and insoluble fiber. Adding them to soup, salad and stews; Can be one of the best ways to boost your fiber.
- Gut Health: The fiber in legumes feeds good bacteria in your gut, promoting a healthy gut microbiome.
- Water and fiber: A perfect pair of water helps fiber work efficiently in your digestive system. It softens your stool, aiding in smooth bowel movements and preventing constipation.
CONCLUSION: A Diet Rich in fiber is essential for optimal health. Fiber promotes digestive health, aids in weight management and reduces the risk of chronic diseases. By incorporating a variety of fiber rich foods into your daily meals, you can nourish your body, improve your overall well-being and live a healthier life.
