Dietary fibre is an essential nutrients required to keep your digestive system healthy
Rich source of dietary fiber are whole fruits, grains, vegetables, legumes, seeds & nuts
For good health, we need atleast 25 to 35 grams of fibre per day.
which dissolves in water
includes chia seeds, nuts, beans, lentils, oatmeal, blueberries, & apples
helps to lower glucose level & cholesterol
includes whole wheat products, legumes, brown rice, leafy green, quinoa, almonds, & walnuts
which does not dissolve in water
improve digestive system & prevent constipation
Whole wheat products contains more fibre rather than refined flour.
100 grams of whole wheat flour contains 10-12 grams of fibre.
100 grams of brown rice contains 3-4 grams of fibre.
Replace white rice with least processed brown rice.
They are rich in proteins, fibre & essential vitamins & minerals.
A cup of legumes provide 50% fibre of daily value.
It helps to increase good gut bacteria.
A half cup of cooked oats contain 5 grams of fibre.
It helps to reduce the risk of heart disease.
Oatmeal is rich in fibre, minerals, & antioxidant.
It also help to reduce bad cholesterol & increase good cholesterol.
They are good source of fibre, protein, & iron.
It helps to reduce blood sugar level.
One cup of cooked quinoa contains 5 grms of fibre
It is rich in protein, fibre, manganese,folate, zinc, & antioxidants.
It is a good alernatives for those who are intolerant of gluten & wheat.
100 grams of air popped popcorn contains 14 grams of fibre.
It is an easiest & healthy way to include fibre.
They are high in fibre & low in calories.
It can be added in oatmeal, smoothie, granola bars, salad or yogurt
Chia seeds are great source of fibre, protein & omega 3 fatty acids
It includes more than 3 grams of fibre in one serving.
Almonds & walnuts are good source of fibre, protein & healthy fats
It can be consumed in dry roasted or nut butter form
One apple contains approximately 4 grams of fibre
Apples contains both soluble and insoluble fibre