FIBRE RICH (INDIAN DIET)

FIBRE RICH DIET-

Fiber is found only in plant foods. This could increase the risk of developing deficiencies of these minerals in susceptible people. Adults should aim for a diet that contains 25-40 gm fibre/day. Depending on your health goals.

 

There are two categories of fibre and we need to eat both in our daily diets, which are:

  • soluble fibre – Good sources of soluble fibre include fruits, vegetables, flaxseeds,chiaseeds,oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, Soluble fibre helps in constipation and reduce cholesterol.Soluble fibre soaks up water like a sponge, There is good evidence that soluble fibre reduces blood cholesterol levels.
  • insoluble fibre –This fiber does not dissolve in water,they remain unchanged during digestion. They promote normal movement of intestinal contents.Insoluble fibre adds bulk to stools. Good sources include , the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

 

Benefits of Fibre in the Diet

  • For cardiovascular health: Soluble fibre can help lower serum LDL cholesterol levels by inhibiting the absorption of cholesterol.
  • For improved control of diabetes and blood sugars: Fibre helps to regulate or slow glucose absorption.  This is of benefit to diabetics and those of us who want our food to be more slowly absorbed into the bloodstream in order to avoid spikes in blood sugar.
  • For maintaining digestive health: Soluble fibre and resistant starch also function as prebiotics and support the probiotics (bacteria) we have in our large bowel which are essential for digestive health.
  • For weight loss: Both types of fibre make you feel full without adding a lot of calories or fat.
  • For cancer prevention: Fibre-rich foods contain antioxidants and phytochemicals, known to reduce risk for certain types of cancer.

The DRI recommends 14 g of dietary  fiber per 1,000 calories. For adult women eating a 2,000-calorie-per-day diet, that would be 28 g of fiber; adult men eating a 2,600-calorie-per-day diet, the amount would be 36 g of fiber (USDA & HHS 2010).

MENU AMOUNT CALORIES FIBRE(gms) CARBS(1exc=15gms)
Tea
milk(skimmed)fatfree 1/2cup 45 6
sugar 1tsp 20 5
BREAKFAST
oats upma(old fashioned 1/2cup 120 4 15
almonds 15 no 100 2.6 5
apple 1medium 60 4 15
MIDMORNING
cornsalad
sweetcorn 1/2c 80 2 15
walnuts 7halves 100 1
LUNCH
wheat bran roti 2thin 160 2 30
aloo mattar(peas potatoes veg) 1cup 200 6 30
any dal/Lentils(thin 1cup 120 6 15
If thick 1/2c
Evening
banana/strawberries/pear 1med/1C/1/2 60 3 15
tea 1/2cup
Milk 1/2c 45 4 6
sugar 1tsp 20 5
Veg Uttapam(add oatbarn to batter 2small 200 2 30
sambhar(thin) 1cup 100 4 15
TOTAL 1430 40.6 207
  • If you follow above diet and if you increase your fibre intake, it’s important that you do so gradually. A sudden increase may cause more flatulence, leave you feeling bloated, and cause stomach cramps.
  • It’s also important to make sure you drink plenty of fluid. You should drink approximately 1.2 litres (six to eight glasses) of fluid a day.
  • Always consult doctor  or RD before starting any diet whether it meet your health goals.

 

LEAVE COMMENTS BELOW IF ANY QUESTIONS OR QUERIES

 

 

 

 

 

 

 

 

Ref-/sources-

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https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food

https://www.nestle.in/nhw/nutrition-basics/nutrients/dietary-fibre-fact-sheet

https://www.nestle.in/nhw/nutrition-basics/nutrients/dietary-fibre-fact-sheet

http://www.nhs.uk/chq/pages/1141.aspx?categoryid=51
https://www.ucsfhealth.org/education/increasing_fiber_intake/

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