Fiber-rich foods can not only keep you healthy but also improve your digestion. Learn what to eat to keep your digestive system up and running.
When you consume refined foods, they get clogged in the colon causing gas, indigestion, flatulence and constipation. On the other hand, foods rich in fibre keep your colon healthy. In a way, we can say fibre foods can act like medicine. Instead of relying on over-the-counter medication, it is advised to switch to a high fibre diet to improve your digestion.
Split peas are highly nutritious with a variety of micro and macronutrients. Split peas are very high in protein and fibre. Besides, they are low in calories with almost no fat content. Fibre content: 16.3 grams per cup (cooked).
Lentils are high in fibre and iron. The soluble fibre from legumes helps to slow digestion and prevent constipation, haemorrhoids and digestive disorders like bowel syndrome. Fibre content: 15.6 grams cup (cooked).
Black beans contain fibre which helps prevent constipation. Soluble fibre from these beans not only keeps blood sugar levels balanced but also significantly contributes in lowering levels of cholesterol. Fibre Content: 15 grams per cup (cooked).
Artichokes packed with essential nutrients especially fibre come with several health benefits. The high fibre content of artichokes helps to reduce the heart diseases, high blood pressure, diabetes, stroke, gastrointestinal diseases and obesity. Fibre Content: 10.3 grams per medium vegetable (cooked).
Broccoli contains less calories and more fibre, vitamins and minerals that offer several health benefits. Besides, it contains both insoluble and soluble fibre. The insoluble fibre accelerates the movement of food through the stomach. As insoluble fibre dissolves in water to form a gel in the digestive tract it slows digestion, preventing your intestine to fully absorb sugar and starch. This in return reduces the cholesterol levels, thus protecting you against stroke and heart disease risk. Fibre content: 5.1 grams per cup (boiled).
Brussels sprouts contain digestion-regulating fibre. In addition, they contain other essential vitamins and minerals. Brussels sprouts have cardiovascular benefits and help reduce the risk of osteoarthritis, which is a degenerative form of arthritis that often occurs with ageing. Fibre content: 4.1 grams per cup (boiled).
Raspberries have polyphenols, chemical compounds that contain antioxidant, anti-inflammatory and anti-carcinogenic properties. The polyphenols help in reducing cholesterol levels, lowering blood pressure and improving functioning of the arteries. Fibre content: 8 grams per cup.
Oatmeal contains soluble fibre that helps you feel full for long and also eliminates the toxins from your stomach. Soluble fibre present in oatmeal is very helpful in reducing weight. Fibre Content: 4 grams per cup.
Another source of dietary fibre is bran flakes. They help in lowering blood cholesterol levels. You can fight indigestion by sprinkling a tablespoonful of bran on your bowl of cereal or pancakes. Fibre content: 7 grams per cup.
Avocados are rich in monounsaturated fats and almost 20 different vitamins. They are also low in sugar and contain plenty of fibre, which keeps you full for longer. Fibre Content: 6.7 grams per half. (Image Source: Getty)
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