Nuts such as almonds and sunflower seeds contain healthy fats and more than 3 grams of fiber in a serving.
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Book an Online consultation with India's best Nutritionist for FREE and get a customized solution to all you health problem. However, avoid overeating them because that may result in cramping or diarrhea. You can add them to your smoothies or oatmeal or have them with your cereal. These are made up of insoluble fiber, so they are best to balance cholesterol levels. These are recommended to people having constipation problems as they contain a sugar called sorbitol that helps in easy bowel movement.ĭried figs also contain zinc, magnesium, iron and manganese, which balance hormonal changes and help women cope with menstrual problems. The glucose content of pears gives you energy and keeps you active.ĭry fruits such as figs, prunes and dates contain high quantities of fiber. Pears also contain boron that protects you from osteoporosis and maintains your bone health. They protect you from radicals by strengthening your immune system. Pears are not only tasty fiber rich fruits in India but also contain antioxidants and Vitamin C.
It provides 12% of your recommended daily fiber intake. One medium-sized guava contains approximately 8.9 grams of fiber. Guava contains antioxidants and vitamin C, which protect the body from harmful radicals and excessive burn of body fat. It helps in weight loss by making you feel satiated. It is rich in soluble fiber and removes toxins from your colon. Along with fiber, It contains potassium that helps in building muscles. According to a study, bananas and other fiber rich fruits reduce the risk of cardiovascular and other heart diseases.Ī banana, when had before a workout, gives enough energy to exercise more and stay active.
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They slow down your digestion process and make you feel full for longer. They are best to control sudden hunger cravings.īananas are rich in insoluble fiber. They also contain antioxidants, which help in preventing cataracts. It also helps decrease the cholesterol level of your body, thereby leading to weight loss.Īpples consist of polyphenols (a micronutrient) that may help in lowering blood pressure and stroke risk. It helps in treating diabetes and reduces the risk of gallstones. An apple of medium size contains about 4 grams of fiber. Here is a high fiber Indian food list along with their health benefits: Insoluble fiber-rich foods such as whole-wheat flour, nuts, cauliflower, green beans, potatoes, etc., help ease bowel movements.
Instead, it repels water and remains unchanged during the digestion process. Soluble fiber rich food includes oats, legumes, edible plant skins, peas, beans, fruits, barley, nuts, etc. This gel slows down your digestive process, makes you feel fuller quickly. This type of fiber absorbs water and transforms into a gel-type substance during digestion. There are two categories of fiber with different health benefits: 1) Soluble Fiber: The daily fiber intake recommended by The Institute of Medicine is given below:īook an Online consultation with India's best Nutritionist for FREE and get a customized solution to all you health problem.
Undigested fiber flushes out harmful carcinogens and cholesterol from your digestive tract. However, your body can't fully digest or break it down. High fiber food helps maintain bowel health and keeps you full for a longer time. roughage, is an essential carbohydrate that includes vegetables, plants, fruits and legumes. Wondering why they are so important and where can you get them from? Keep reading to find out about 20 fiber rich food items and the role they play in maintaining your metabolism.ĭietary fiber, a.k.a. Dietary fibers play a crucial role in your body's healthy functioning.
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