Dante Carrillo
Fibre is an essential part of a healthy, balanced diet. The recommended daily intake of fibre is 25-30 grams, but most adults are only consuming 15-20 grams per day. A high-fibre diet can help lower the risk of heart disease, stroke, type 2 diabetes, and bowel cancer, as well as aiding digestion and preventing constipation. This paragraph will explore ways to increase fibre in an Indian diet, including the best sources of fibre and easy ways to incorporate more into your meals.
How to increase fibre in the Indian diet
| Characteristics | Values |
|---|---|
| Recommended daily fibre intake | 25-30g |
| Fibre intake among adults in the US | 15g |
| Fibre in a cup of brown rice | 14% of daily value |
| Fibre in 2 tablespoons of almonds | 4g |
| Fibre in half an avocado | 5g |
| Fibre in a small apple | 3.5g |
| Fibre in a big basket of popcorn | 4g |
| Fibre in a cup of cooked beans | 75% of daily fibre needs |
| Types of fibre | Soluble, Insoluble |
| Sources of soluble fibre | Oats, barley, fruits, legumes, vegetables, flax seeds, seed husks, dried beans |
| Sources of insoluble fibre | Wheat bran, rice bran, whole grains, corn, nuts and seeds |
| High-fibre foods | Whole grain bread, whole wheat pasta, bulgur wheat, brown rice, potatoes with skin, pulses, beans, lentils, chickpeas, vegetables, fruits |
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What You'll Learn
Eat more legumes, beans, peas, and lentils
Legumes, beans, peas, and lentils are all part of the same family, with the term "pulse" specifically referring to the dried seed. They are a great source of protein and vitamins, and are also wonderfully rich in fibre.
A cup of cooked beans can deliver 75% of your daily fibre needs. You can include them in your diet by adding them to salads, dips, and meat dishes. For example, you can add kidney beans to your salad, or use chickpeas to make hummus. Beans and lentils can also be added to curries and stews, and are a staple in Indian cooking. For instance, Mung beans are used to make Mung daal, and chickpeas are used to make Ragda-Patties.
Lentils are a great source of vegetarian protein and iron. They are also one of the most iron-rich legumes. Eating lentils may reduce blood sugar levels compared to other foods that are high in carbs. They can be added to soups and stews, and are a common first food for Indian babies in the form of khichadi, which is made with rice and lentils cooked very soft.
Peas are also a type of legume, and are a particularly good source of vitamin K, which is necessary for proper blood clotting and bone health. A cup of cooked green peas contains fibre, protein, micronutrients, and antioxidant compounds.
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Choose whole grain foods
Whole grains are a great way to increase your fibre intake and are a mainstay of wholesome nutrition. They are a good source of complex carbohydrates, essential minerals and vitamins. The high fibre content of whole grains ensures the body receives adequate nutrition and sustains a healthy body weight. Whole grains can also help to reduce the risk of severe conditions such as heart disease, strokes, obesity, type 2 diabetes, constipation, chronic inflammation, cancer and premature death.
There are many whole grains that are commonly consumed in India, such as wheat, brown rice, barley, sorghum, and millet. These grains provide large amounts of potassium, phosphorus, magnesium, iron, zinc, copper, manganese, and B vitamins (excluding vitamin B12). Pearl millet, or bajra, is a gluten-free grain that is rich in calcium, protein, iron and magnesium, and is particularly popular in the northern parts of India.
You can also try ragi, a brown-red-coloured grain that is a rich source of iron and can help those with anaemia. It can also aid weight loss, promote bone health and lower blood pressure. Another option is barley, or jau, which is used to make roti and dalia. Barley is high in carbohydrates but low in gluten, and is one of the richest sources of zinc. It can also aid digestion, lower blood pressure and reduce bad cholesterol.
To increase your whole grain intake, you can make simple substitutions in your diet. For example, choose wholewheat biscuits or shredded wheat for breakfast, or opt for wholemeal or granary bread. When it comes to pasta, bulgur wheat or brown rice are good options, and you can also try wholewheat flour when making chapatis.
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Eat fruits and vegetables in whole form
Eating fruits and vegetables in their whole form is an excellent way to increase your fibre intake. Fibre, also known as roughage, is an essential component of a healthy and balanced diet. It is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Moreover, it aids digestion, prevents constipation, and helps maintain a healthy weight.
Fruits and vegetables are rich sources of fibre, and consuming them in their whole form ensures that you get the most fibre out of them. When it comes to fruits, try to eat them with their skin intact, as the skin is a good source of fibre. For example, apples are a great source of fibre, and eating them with their peel provides more fibre than peeling them first. Other fruits that are high in fibre include pears, guava, pomegranate, berries, chikoo, and avocados. These fruits can be easily incorporated into your diet as snacks or dessert ingredients.
In the case of vegetables, non-starchy ones tend to be higher in fibre. Green peas, for instance, are legumes packed with fibre and plant-based protein. Broccoli, spinach, fenugreek leaves, carrots, sweet potatoes, cauliflower, and bell peppers are also excellent sources of fibre. These vegetables can be cooked and pureed, then added to sauces and stews, or simply included as side dishes with your meals.
Additionally, you can opt for dried fruits as a snack option, such as raisins, apricots, and prunes. However, it is important to remember that dried fruits are sticky and can increase the risk of tooth decay, so consume them in moderation and maintain good oral hygiene.
By including a variety of fruits and vegetables in their whole form in your diet, you can easily increase your fibre intake and reap the associated health benefits.
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Include nuts and seeds
Nuts and seeds are flavourful, nutrient-dense foods that can be easily incorporated into your diet. They are good sources of protein, healthy fats, fibre, vitamins, and minerals. For example, almonds are rich in calcium and vitamin E, and walnuts contain lots of folate, vitamin E, and alpha-linolenic acid (ALA), an omega-3 fatty acid. All nuts contain magnesium.
The Australian Dietary Guidelines recommend a nut intake of 30 grams on most days of the week as part of a healthy diet for adults. This is equivalent to a handful of nuts. A one-ounce portion of high-fibre nuts or seeds provides between 5 and 35% of the daily value of fibre, which is 28 grams per day.
Nuts and seeds can be added to salads, sauces, vegetables, or whole grains such as brown rice or quinoa. They can also be included in hot cereals or yoghurt, stir-fries, or baking recipes in the form of nut flour.
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Squash seeds
- Sesame seeds
- Sunflower seeds
- Almonds
- Pine nuts
- Pistachios
- Chestnuts
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Consume more starchy foods
Starchy foods are a great source of fibre and should make up just over a third of your diet. They are also a good source of energy and contain other important nutrients like calcium, iron, and B vitamins.
In India, starchy foods are often a staple, with potatoes, rice, and wheat being the most commonly consumed. Potatoes, in particular, are versatile and can be boiled, baked, mashed, or roasted with a small amount of fat or oil and no added salt. They can also be made into curry, fries, mesh potato (aloo pitika), or roasted potato (pura aloo). When preparing potatoes, it is best to leave the skin on to retain more fibre and vitamins.
Rice is another staple food in India, and brown rice is a great source of fibre. It can be used in a variety of dishes, including curries, biryanis, and salads. Fermented rice is also a common food in India and is considered better than normally cooked rice in terms of nutrition and digestibility.
Wheat is also a significant source of starch and is used in a variety of Indian dishes, including bread, chapati, and puri. Whole wheat flour is also used in various Indian sweets and snacks, providing an additional source of starch and fibre.
In addition to these staple foods, there are other starchy foods that can be incorporated into an Indian diet. Corn, for example, is a starchy vegetable that can be eaten as a snack or added to dishes like salads or curries. Sweet potatoes, yams, and cassava are also starchy root vegetables that are locally available and can be prepared in various ways, including boiling, baking, or mashing.
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Frequently asked questions
Popcorn is a great fibre-rich snack. A big basket of popcorn delivers around 4 grams of fibre.
Pulses like beans, lentils, and chickpeas are great sources of fibre and can be added to stews, curries, and salads. Vegetables like green peas, carrots, broccoli, and spinach are also high in fibre.
Higher-fibre breakfast cereals like plain wholewheat biscuits or plain shredded whole grain are good options. Porridge is also a good choice as oats are a great source of fibre.
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