Fiber__ A Guide
ROUGH DEAL You know it’s good for you. Now find out what are the different skins of fiber and their best sources. Soluble This type of fiber dissolves in water and forms a gel. Found in fruits, vegetables. Legumes, and oat bran, it can help reduce cholesterol when eaten as part of a diet low in saturated fat. Soluble fiber can also help control a rise in blood sugar.
Insoluble: This fiber cannot dissolve in water, buy instead absorbs water as it passes through the body. Found in fruits, vegetables, whole grains, and wheat bran, it adds to fecal bulk and helps speed up the rate at which food passes through the digestive system.
High-Fiber: All-Stars Can you believe a stringy, chewy stalk of celery contains less fiber than half an avocado? It’s true! Since looks and tastes can be deceiving, check the list below, (High-Fiber foods are defined ads those that contain 5 g of fiber per serving.) Apples, seethaphals, guavas and pomegranate Beans (dried and fresh), peas, and other legumes, including chickpeas (channa) and lentils Blackberries, Jamuns and amla Cauliflower, broccoli Cherries Corn Dried fruit, particularly apricots, dates, and figs Greens, including drumstick leaves, amaranth, spinach, and methi (fenugreek leaves) Nuts, especially almonds, and walnuts Whole grains, millets (ragi, bajra), and bran cereals.
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The great thing about fibre is that we find it in so many foods. As outlined in this post, the fibre we need is in our fruits, vegetables and whole grains. And as a bonus, we are also eating our carbs, proteins, fats, and vitamins. So fabulous!