Increasing the fibre in your diet can help control your appetite. Fibrous foods boost heart health and ward off several diseases too. We suggest ways in which you can increase your intake.
Most fitness fanatics prioritize protein in their diet, for good reason. Building muscle calls for lots of protein. But this doesn’t mean other nutritional factors, or foods that provide fibre are left out.
A dietary superstar
Fibre is a dietary superstar, since it packs such a health punch. This ingredient is useful to control body weight, as it provides a feeling of fullness. In addition, it keeps a check on blood sugar and cholesterol levels. Poor fibre intake is also considered a risk factor in developing hernias and other digestive system ailments. A 2014 American Journal of Clinical Nutrition study even proves that people with a higher fiber intake had a longer lifespan than those with a lower intake.
Found in plant foods
What, you may wonder, is fibre exactly? The answer is simple. Fibre refers to those portions of plant foods that can’t be digested or absorbed by your body. Increasing your fibre intake- both from high-fibre foods and supplements- can reduce your total calorie intake and aid in weight loss.
7 ways of increasing intake
- Start the day with oatmeal, dalia or muesli.
- Eat more vegetables and fruit.
- Eat potatoes and apples with their skins intact.
- Include chickpeas or lentils in salads, stews and soups. Chickpea and sesame seed paste can be used in place of peanut butter on toast.
- Add seeds such as sesame, melon, pumpkin, flaxseed to salads and vegetable preparations.
- Switch to brown rice, brown bread and wholegrain pasta in place of white products.
- Add barley to homemade soups, and make your own atta by mixing a variety of milled flours – chickpea, etc.