Fiber-Rich Foods to be Consumed Everyday!

Fiber is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Fiber foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.The modern foods have left millions worldwide with  fiber deficiency.

There are two forms of Fiber comes  - soluble and insoluble. 

• Soluble fiber turns into a gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. 
• Insoluble fiber remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fiber is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fiber daily.

 High- fiber foods

• Legumes 
  Legumes like split peas or ‘dals’: has fibre content - 16.3 gm per cup. Split peas are full of proteins and fiber.
  
• Lentils
  Lentils like quinoa has fibre content -  15.6 gm per cup. They are also a good source of protein, iron, folate, manganese and phosphorous.
  
• Artichokes
  Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the topmost high antioxidant food.
  
• PeasFibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibers.
  
• BroccoliFibre - 5.1 gm per cup. A power-packed cruciferous vegetable, full of anti-oxidants.
  
• Brussels sproutsFibre - 4.1 gm per cup. Contains balance of soluble and insoluble fiber apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  
• OatmealFibre 4 gm per cup. Great for breakfast with milk!
  
• Flax seedsFibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fiber. They reduce cholesterol and help ease symptoms of menopause.
  
• AvocadosFibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  
• PearsFibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which help keep the cells in brain and nerves healthy.