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Insoluble Fiber Diet recipes


Last Updated : Jun 24,2018



Dietary Fiber is a plant based nutrient also known as Fibre or roughage. Plant based nutrients come from fruits, vegetables, whole grains, dals and tubers. There are two parts to it, Soluble Fibre which is sticky and dissolves in water and insoluble fibre which does not dissolve in water and goes through your stomach without being broken down.
 

What is Insoluble Fibre?

Insoluble Fibre does not dissolve in water and goes through your stomach without being broken down. In fact, it helps other foods move through your system and out. Insoluble Fibre improves your digestive system and keeps you healthier. When you have a runny stomach or diarrhoea then cut Insoluble Fibre. So reduce consumption of rice, wheat, almonds, peanuts, cashew nuts. You must have fibre with water to deal with constipation.
 

Soluble Fiber and Insoluble fibre:

A healthy diet should contain both soluble Fiber and Insoluble Fiber Total Fibre or Dietary Fibre is a combination of Soluble Fibre and Insoluble Fibre.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.
 

4 Benefits of Insoluble Fiber

1. Prevents Constipation: It promotes regular bowel movement and prevent constipation.
2. Remove toxic waste through the body quickly.
3. Weight Loss : Insoluble fibre keeps you feeling fuller for a longer time and hence you tend to eat less. Think about eating a refined food like pancakes, cookies and you just want to go on eating them. So up the fibre with rich live foods.
4. Prevents Colon Cancer : As insoluble fibre reduces toxic waste from our body quickly and prevents it from being digested in our body. It helps prevent colon cancer by keeping an optimal pH in intestines to prevent bacteria from producing cancerous substances.
 

Insoluble Fibre Food List

1. Whole Wheat 17. Raspberries
2. Wheat Brans 18. Strawberries
3. Wheat Germ 19. Urad Dal
4. Almonds 20. Masoor Dal
5. Walnuts 21. Yellow Moong Dal
6. Raw Vegetables like carrots 22. Toovar Dal
7. Kidney Beans 23. Bhindi
8. Pinto Beans 24. Green Peas
9. Navy Beans 25. Pears with skin
10. Chick Peas 26. Figs
11. Lima Beans 27. Avocado
12. Steel Cut Oats 28. Oats
13. Spinach 29. Cauliflower
14. Brinjal 30. Cauliflower Greens
15. Brussel Sprouts 31. French Beans
16. Broccoli 32. Cluster Beans

Other related articles:
Soluble Fibre Diet Recipes
High Fiber Recipes
Happy Cooking!

 


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Recipe# 42389
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Recipe# 41699
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Recipe# 41559
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Recipe# 6508
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