Fiber Rich Foods: Nowadays, most of the people are troubled by problems related to empty stomach, constipation, gas and digestion. In such a situation, it is often advised to eat salad first. However, many people do not like to eat salad daily or are not able to include it in their diet regularly. In such a situation, there is no need to depend only on salad to increase the amount of fiber in the body. Full amount of fiber can be taken with the help of some easy and local things present in daily food.

Fiber not only helps in keeping the digestive system better, but is also important in providing relief from constipation, keeping the stomach full for a long time and reducing the risk of heart disease, type-2 diabetes and obesity. So let us know which 4 things can be increased by including fiber in the diet without eating salad.

Why is fiber important for the body?

Fiber is a type of carbohydrate, which is found in plant food products. It is present in things like fruits, vegetables, pulses, beans, peas, potatoes, rice, bread, pasta, nuts and seeds. Fiber helps in keeping the digestive system healthy, preventing constipation and keeping the stomach full for a long time. Many researches have also shown that a diet rich in fiber can help in reducing the risk of heart disease, type-2 diabetes and obesity. According to experts, about 30 grams of fiber should be taken daily.

Is it necessary to take fiber supplements?

Nowadays, fiber powder and supplements are easily available in the market, but these are not always considered the best option. Sometimes their consumption can cause flatulence or digestive problems. At the same time, food products containing natural fiber like fruits, vegetables and whole grains provide many essential vitamins and minerals to the body along with fiber. Therefore, to fulfill the fiber requirement, it is considered better to give preference to natural food products.

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4 homegrown things that increase fiber without eating salad

1. Chia Seeds – If you want to increase fiber without much effort, then chia seeds can be a good option. Just 2 tablespoons of chia seeds contain about 10 grams of fiber. They can be eaten by soaking them in water, mixing them in curd or adding them to smoothies.

2. Beans and Beans – Pulses like gram, kidney beans, cowpea, peas and lentils are a good source of both fiber and protein. About 12 to 15 grams of fiber can be found in 1 cup of cooked lentils or beans. These can be easily eaten by mixing them in dal, curry, chaat, soup or salad.

3. Oats or Barley – Oats and barley are also an easy way to increase fiber. 1 cup of cooked oats or barley contains about 5 to 6 grams of fiber. The fiber called beta-glucan present in oats also helps in reducing cholesterol in the body. These can be eaten for breakfast with porridge, overnight oats or in other ways.

4. Isabgol – Isabgol (Psyllium Husk) is considered a very good source of fiber. 1 tablespoon of Isabgol contains about 7 to 10 grams of fiber. It helps in softening the stool and making it easier to pass out. It can be taken with lukewarm water or milk at night. Isabgol can be used not only with water or milk but can also be used by mixing it in breads, rotis, cakes and other baked recipes. This increases the amount of fiber in the food, while it does not have much effect on the taste.

Keep these things in mind to increase fiber

To increase fiber, you can also include brown rice, whole wheat bread, oats and whole wheat pasta in your diet. Apart from this, eating fruits, green vegetables, beans, peas, pulses, nuts and seeds daily also provides the body with plenty of fiber, which improves digestion and keeps the stomach healthy. Also, instead of removing the peels of fruits, vegetables and potatoes, wash them thoroughly and use them. A good amount of fiber is also found in their peels.
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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Heavy food late at night takes time to digest and also affects sleep. Try to eat dinner 2-3 hours before sleeping. If you still feel hungry at night, you can consume light snacks like nuts, milk or fruits.