Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Optimizing both your good health- its ratio of ” good” to “bad” bacteria-and the digestive process are two of the best things you can do for your body. To start, eat a plant-based diet with plenty of fiber and healthy fats, fermented foods like yogurt and minimal sugar and processed foods. And try to relax, because the body’s stress response inhibits digestion. “Stress can change the bacterial balance in the gut, giving harmful bacteria the upper hand. You can help your gut get healthy by giving the following supplements a go.
Fiberous Food Sources
Fruits
Apple, Apricot, Banana, Cherry, Dates, Fig, Grape, Guava, Black Plum (Jamun), Lemon, Loquat, Mango, Papaya, Peach, Pear, Pineapple, Plum, Pomegranate, Litchis, Sapodilla (Chicku), Watermelon and Gooseberry.
Food Grains
Whole oats, corn and brown rice are all good sources, but barley is best.
Food Grains
Carrot, Amaranth, Celery, Lettuce, Fenugreek, Snake gourd, Beet Root, Cabbage, Coriander, Mint, Spinach, Bitter gourd, Tender Peas, Lady’s Finger, Tomato, Mushroom . This vegetables provides a riot of color to your plate and is rich in vitamins, minerals, and fiber. An excellent source of vitamins C and A, peppers are one of the most powerful sources of antioxidants. They are also a key source of vitamin B6 (which helps keep your metabolism in check), bone-building manganese, and brain-boosting potassium.
Pulses
Gram, Moong, Horse Gram, Lentil, Soybean.
Dry Fruits
Fig, Raisin, Apricot, Dates.
In fact, tomatoes and citrus fruits are not acid forming food but sugar, fats and proteins are.
Even if a food claims to be high in fiber, it may not deliver the benefits you expect. The problem? The processed fiber that’s added to many packaged foods is finely ground. Compared with the fiber of whole foods, it doesn’t slow digestion, lower cholesterol, or improve regularity.
Best Bet
Stick to natural fiber sources like avocado, beans, bran-based cereals, leafy greens, oats, raspberries, and whole grain breads to get your recommended 25 g a day.
Fibre supplements
Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods
• Fiber supplements won’t provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
• Supplements won’t fill you up or help you manage your weight.
• Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulation drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a fiber supplement.
• If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.
“Our overall health is impacted by our gut health , thus eat healthy”
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