Be Healthy: Add fiber to your diet

2 minutes

The word fiber comes from the Latin word fibra, meaning fiber, thread, string, or filament, and dietary fiber refers to nutrients in the diet that are not digested by gastrointestinal enzymes. Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.

Eating fiber has many benefits for your health. They help prevent constipation. They fill you up without giving you too many calories and thus help in weight management. People with type 2 diabetes can lower their blood sugars by increasing their fiber intake.  The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels.

People with diabetes who consume a lot of fiber tend to need less insulin than those whose fiber intake is low.

Add more fiber and veggies to your diet

  • Choose whole fruits instead of fruit juice. Fruits have fiber in every part of their structure and can be eaten at any time of the day
  • Eat a variety of vegetables every day
  • Make chapattis using whole-wheat flour
  • Brown rice has more fiber than white rice
  • Start the day with high fiber whole grain cereal
  • Try using more peas, beans, and lentils. Add beans and legumes to soups
  • Add flax seeds to salads
  • Store vegetables in a visible place in your refrigerator. Keep on hand washed, cut raw vegetables such as Carrots, Cucumber, Broccoli, Radish, and red and yellow capsicum in a zip lock pouch as a ready snack
  • Add raw or lightly cooked vegetables into Pasta, Rice, and Omelets
  • Pile sandwiches with Lettuce, Spinach, chopped Cabbage, Onion, Cucumber, Tomatoes, and Capsicum
  • Prepare Chapatis with raw vegetable stuffing
  • Add raw vegetables to curd and prepare different raitas
  • Add chopped vegetables like cucumber, tomato, onion, and carrot, to roasted grams, puffed rice, sprouts,  etc, and make delicious chaats.

Image by NatureFriend from Pixabay

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