FIBRE-RICH FOODS

·         A fibre-rich diet regulates blood sugar, reduces cholesterol and obesity, checks constipation, colitis, haemorrhoids, and even colon cancer.

·         An adult's recommended daily intake of fibre is 25-30gm.

·         Dietary, or roughage, is the indigestible portion of plant foods having two main components:

o        Soluble (probiotic viscous) fibre that is readily fermented in the colon into gases and by-products, and

o        Insoluble (metabolically inert) fibre that absorbs water as it moves through the digestive system, easing defecation.

1. Flaxseed:

·         Flaxseed is rich in fibre, omega-3 fatty acids as well as cancer-preventing agents called lignans.

2. Whole Grain/Bran:

·         Increase whole grain items, like whole wheat flour, in your diet.

·         Oatmeal and corn bran are also two good fibre-rich foods.

3. Nuts and raisins:

·         Pistachio, almonds and walnuts are great sources of fibre and protein.

·         Raisins contain both soluble and insoluble fibres.

4. Green leafy vegetables:

·         They are high in fibre and great sources of iron and beta-carotene.

·         Spinach, turnip and beet greens, pears and apples have high fibre content.

5. Legumes/Beans/Lentils:

·         Beans, both black and kidney beans, have very high fibre content.

·         Lentils and split peas are vegetables with high fibre content.