Best Healthy Veg Food with Fiber

Many people suffer from irregular bowel habits. However, this is not something people want to talk about openly. What happens in the intestines can have a huge effect on how we feel and think about our bodies. We should not be embarrassed by bowel problems like constipation. Insteadtines, we should take them seriously.

Fiber is still a hot topic, despite being the most talked about. A high-fiber diet is not only good for your bowel health, but it can also do a lot more. For example, it’s a great heart defender and lowers your risk of hypertension and stroke. In addition, it can help you lose weight by making you feel fuller for longer periods and curbing your cravings. It can also regulate your digestion speed and help you keep your blood sugar under control.

What is Fiber and Why it’s so important:

 

Two types of plant-derived, digestible carbohydrates are available: soluble or insoluble. Soluble fibers are soluble carbohydrates that mix with water from food. It causes a gel to form in the stomach, which blocks unwanted food from getting absorbed by the body. In addition, soluble fibers help reduce cholesterol levels in the body. Insoluble fibers, on the other hand, are called roughage. Their main function is to make stool bulky and easier to excrete. Therefore, this fiber does not break down in the stomach.

The doctors say Fiber is an important part of our daily diet. We should include both soluble and insoluble fibers to ensure a healthy balance. For example, people with diabetes or high blood sugar should eat soluble fibers. They dissolve quickly and help to control the sugar levels. In addition, insoluble fibers can help you lose weight and maintain a healthy gastric system. A typical adult should consume approximately 15-20 grams of Fiber each day. These are the main fiber food:

Oat:

Oats are rich in both insoluble as well as soluble fibers. We can eat in many other ways. Oats can be used to make dosa or idli or an uttapam. After toasting the oats lightly, grind the flour in the mixer. This flour can be used to make cutlets and other dishes. You can use this flour in place of breadcrumbs. Combine whole wheat flour and oat flour to make rotis. Oat flakes are also useful for making khichdis and other breakfast items like ‘poha, ‘upma, and so on. Oats can also be used to make sweet Indian desserts like halwa and kheer. To help you get through your day, start your day with a fiber boost.

BEANS AND SEEDS: 

There are a wide variety of beans in India. All varieties of beans provide fiber and a healthy amount of antioxidants. They can be used in soups and salads, as well as curries. Use hummus as a spread on sandwiches and as a dip. Sundal is a simple Tamil recipe that can be cook with any beans. You can use seeds like sesame and flax seeds to make podis or spiced powders used to season dishes or eat with rice.

VEGETABLES:

Indian cooks have the unique ability to make any vegetable for cooking. We have a recipe to make it. Many children will only eat coloured bell peppers, peas and potatoes, which is technically not a vegetable. It is important to expose children to many local vegetables early in life to appreciate their flavours and be able to eat more variety. You don’t have to avoid boring vegetables such as gourds. They are low in calories, carbs and increase your fiber intake. Tamil cuisine combines many vegetables with dal to create “koottu”, which is served with rice. You can find many different ways to cook each vegetable by exploring the dishes of other communities.

FRUITS:

Insoluble fiber is abundant in fruits. Many other seasonal fruits, such as guavas, mangoes and papayas, and melons, are also high in fiber. You can eat up to 1-2 fruits every day to increase your fiber intake. So that you don’t miss out on the fiber, eat whole fruits and not just juice.

Raspberry:

When raspberries are in season, it’s a good idea to be a fool. Raspberry fool is a delicious combination of homemade raspberry sauce, whipped cream and fresh raspberries. Raspberry crisp is a must-have summer dessert. However, this recipe is made healthier with oat flour, chopped nuts, and a crisp topping. We served raspberries and vanilla ice cream as dessert. But, of course, everyone didn’t know that it contained 8 grams of fiber in each cup of berries. 

Blackberries:

A cobbler is a great way to use blackberries. Hear them!  Because that’s how Grammy made it, we replace the 2 per cent milk with whole milk. Fruits are now available in savoury dishes. This blackberry lemon salad is an easy introduction to this concept, even though some people are still struggling with it. Sweet berries are combined with tart lemon dressing to provide 7.6 grams of fiber per cup.

Avocado:

Technically, it is a fruit. It’s a popular choice for breakfast at your local coffee shop because of its fresh flavour and creamy consistency. That’s how you do it. Combine it! Avocado adds creamy goodness and flavour to this Mexican-inspired black beans, avocado, and radish salad. Did you know it was also an amazing, undetectable, healthy ingredient for avocado chocolate mousse? We love this dessert with its 6.7g fiber per half of a raw avocado. Avocado is a superfood that deserves to be called the best.

Broccoli:

Broccoli ( Brassica oleracea) is a cruciferous vegetable related to cabbage, kale and cauliflower, and Brussels sprouts. These vegetables are well-known for their positive health effects. Broccoli has a high level of nutrients such as fiber, vitamin C and vitamin K. Broccoli also has more protein than other vegetables. You can enjoy this green vegetable raw or cooked. However, recent research has shown that gentle steaming is the best way to get the most health benefits.

Note:

The Nutrition facts for this article are taken from.However, fiber levels in these foods may vary between cooked and raw versions.