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Fibre Rich Foods
Last Updated : Oct 31,2017
Fibre Rich Foods
Dietary fibre found in fruits and vegetables has many health benefits. It can reduce your risk of heart disease, prevent the onset of diabetes or control hike in blood sugar levels and tackle some types of cancers, and also help weight control. Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.
We mark a recipe as High Fibre or Rich in Fibre if the following holds true. Most healthy salads automatically go to HIGH fibre as they have fish fruits and vegetables. Indian Roti is good if each roti has between 1 and 1.5 grams per serving of fibre. Pulses such as moong, matki and oats, quinoa and make the cut also. Barley makes the cut also as its a whole grain but you need to consume quite a bit of it.
The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.
22 Fibre Rich Foods to have in the table below!
|Ingredients ||gm / 100 gm ||Ingredients ||gm / 100 gm
|Flax seeds ||27.3 ||Matki (moath beans) || 4.5
|Quinoa ||19.8 ||Carrot || 4.4
|Whole moong ||16.7 ||Bitter gourd || 4.3
|Ragi ||11.5 ||Chawli leaves || 4.0
|Bajra ||11.3 ||Cauliflower ||3.7
|Jowar ||9.7 ||Oats || 3.5
|Green peas ||8.6 || Amla || 3.4
|Buckwheat ||8.6 || Apple ||3.2
|Dates ||7.7 ||Walnuts ||2.6
|Cluster beans ||5.7 ||Spinach ||2.5
|Rajma ||4.8 ||Almonds ||1.7
Fibre Rich Foods
Flax seeds are one of the richest sources of omega 3 fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Combine it with calcium-rich curds to make a delectable Flax Seed Raita. Grated bottle gourd adds volume to this dish, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way!
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damage, slowing the onset of heart diseases, cancer and other age-related degenerative diseases. By using fibre-rich oats, we do away with traditional refined flour thickeners, making this broth all the more healthier.
Blueberries are known for their strong, tangy, vibrant taste – although truly irresistible, it sometimes needs a bit of toning down!
Blending the blueberries with mellow coconut milk gives you a smoothie with the perfect flavour. This healthy low-carb smoothie has a very creamy taste even without using any ice-cream, all thanks to coconut milk.
A touch of vanilla and a dash of honey enhance the flavour and aroma further, making the Coconut Blueberry Smoothie a heavenly experience.
You can also try other recipes like the Coconut Flour Bread, Low- Carb Coconut Bread
and Low- Carb Chocolate Squares with Sea Salt
Panki is an all-time favourite traditional Gujarati
snack, which can be thought of as thin and tasty pancakes cooked between banana leaves to get a unique, rustic aroma. This innovative panki recipe is a zero-oil variant, made with a batter of sprouted moong, oats and other flours, flavoured simply and elegantly with green chillies and coriander.
Cooking between banana leaves is a must, because that is what gives the Moong Sprouts Panki its authentic aroma and flavour. However, you must remember to spread the batter a little thickly in this case, because this recipe has absolutely no oil, and therefore thin pancakes will not peel off easily from the banana leaves. It is also important to serve this sumptuous and fibre-rich snack immediately, before it becomes stiff.
What’s new about tossing together veggies like capsicum, cabbage and tomatoes into a salad? Well, it’s the dressing that makes this salad the latest blockbuster in town!
A medley of colourful veggies is tossed together with a zesty dressing that features grated apple, lemon juice and herbs. The dressing has a very intense mouth-feel and extraordinary flavour, which combine beautifully with the veggies in this Nutritious Vegetable Salad.
Throw some sunflower seeds too into your salad bowl, to keep your blood pressure
under control. Low in salt and high in fibre, this salad is a wonderfully healthy snack, and can be enjoyed between meals or sometime in the evening too.
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can also add a dash of finely chopped garlic to this dressing if you like. Wash the spinach and lettuce in ice cold water to keep them crisp. Then dry them by placing them on a dry towel, so that they absorb the dressing well.
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base, we have also taken the guilt off the creaminess!
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture.
This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pungent onion paste as well as whole spices and spice powders!
This tongue-tickling treat is rich in protein and iron, and low on calories, which makes it a dieter’s delight.
Serve with Oats Roti
and Cucumber, Capsicum and Celery Salad
These scrumptious rotis are made out of nachni and whole wheat flour, and stuffed with a flavourful vegetable filling. The succulent filling adds softness to the nachni rotis, making them more enjoyable. The combination of karela and cauliflower gives a well-balanced flavour and texture to the stuffing mixture, which is resplendent with the perky aroma and flavour of fenugreek leaves.
You will be surprised to see that the bitterness of ingredients like karela and fenugreek, which are excellent foods for diabetics, are beautifully offset by the cauliflower. One thing you need to remember about the Stuffed Nachni Roti is that the vegetable stuffing has to be made just before making the rotis, because it will get watery after sometime, making it difficult to roll them. Also, make sure you serve the stuffed rotis hot and fresh off the tava.
Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety.
Here, we have made a mouth-watering Palak, Kale and Apple Juice, which has a very balanced flavour and nice texture. The ingredients are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers.
It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it.
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