One of the most important elements of our diet is fiber and our body is unable to absorb it. While this may sound quite alarming, this, in fact, is a good thing for us as fiber helps to regulate our digestive system. There has been a lot of research conducted on fiber and it is recommended that an adult should consume about 20 to 30 grams of fibrous food every day. As a result, Fiber Rich Indian food could prove to be an excellent way to accomplish this target.
4 Fiber Rich Indian Food Sources – A Must For All
Most of the common tasty Indian foods have a very high content of fiber in them as well as many other nutritious elements which are good for our health. Here are some examples of fiber rich Indian food:
Legumes play an important function in countless common tasty Indian dishes. They are low in fat and also contain a high level of dietary fiber which is good for our body.
- Dal: Dal is a very good example that is a kind of soup that is made with split peas or lentils. One mug of boiled lentils has about 15.6 grams of fiber and similarly, one handful of split peas contains about 16.3 grams of fiber.
- Rajma: Rajma is yet another tasty Indian dish which is made using kidney beans, that contains approximately 13.6 grams of fiber in every cup.
- Chickpeas: Another fiber rich legume known as chickpeas is used in most of the Indian dishes and contains about 12.5 grams of fiber a cup.
Grains like, wheat flour and rice play a very eminent role in Indian cuisine and are also powerhouses of a good amount of fiber as well. For instance:
- Chapatti and naan: which is actually a kind of bread, is usually prepared using whole wheat flour. One cup of this wheat flour consists of about 12.8 grams of fiber.
- Brown rice: which is another star ingredient of the Indian cuisine that is used in the preparation of Rajma Chawal. A single cup of brown rice can deliver up to 3.3 grams o fiber. Additionally, ground rice which is also known as Puttu and rice pancakes are some excellent examples of fiber rich Indian food.
Also, read about: Vitamin D Rich Foods in India.
Another great source of fiber, are vegetables and they are included in many Indian dishes. For instance:
- Okra: is added to many of the Indian dishes and one cup alone contains about 4 grams of fiber.
- Potatoes: It is the most common ingredient that is used in most of the Indian dishes such as aloo gobi. One cup of boiled and diced potatoes, supplies about 2.7 grams of fiber.
- Cauliflower: is also an additional ingredient in aloo gobi and a single cup of this vegetable supplies around 5 grams of fiber.
- Other examples of fiber rich Indian food are vegetables such as cabbage and eggplant which are used to make various kinds of Indian stews and soups.
The sweet stuff has a very special place in the Indian diet and most of them provide a good amount of fiber.
- Lassi: This is an Indian dessert that is prepared by blending yogurt, milk or water, salt or sugar, spices.
- Fresh fruits: such as bananas and mangoes are an important part of the meal in many parts of India and is a fiber rich Indian food preparation. A cup of banana contains about 3.9 grams of fiber and similarly, one cup of freshly cut mango contains about 2.6 grams of fiber.
- Rice pudding: the rice that is used to prepare this dessert is a good source of fiber to the human body. The fried breads or the sweet stuffed ones are also a part of Indian desserts are usually made, using wheat flour which contains a decent amount of fiber.
- Raisins: Another tasty Indian desert is Shiro, which is prepared using raisins and whole wheat flour. One handful of raisins contain approximately 1 gram of fiber.
Health Benefits of Eating Fiber Rich Indian Food
- Helps to normalize bowel movements: Dietary fiber increases the weight of your stool. It decreases your chance of constipation as a bulkier stool is easier to pass.
- Maintains healthy bowel movement: A diet rich in fiber lowers your risk of developing small pouches and hemorrhoids in your colon.
- Decreases cholesterol level: The high soluble fiber that is found in flaxseed, oats, beans etc, helps to reduce the bad cholesterol in your body.
- Controls blood sugar level: People who suffer from diabetes, a diet that contains high fiber, is advisable as this fiber can slow the absorption of sugar and thus improve the blood sugar level.
Therefore, fiber rich Indian food is a good option as it provides all these benefits. And, if you need any help in what to eat and what to avoid visit the best dietitian near you.