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Fiber: Essential for Gut Health to Blood Sugar! Add These 5 Foods to Your Plate.
- •Dietary fiber, found in plant-based foods, is crucial for better digestion and prolonged fullness.
- •Adults should aim for 25 to 38 grams of fiber daily, increasing intake gradually.
- •Whole fruits like apples and oranges, along with green vegetables, are excellent fiber sources.
- •Lentils, chickpeas, and kidney beans provide both plant-based protein and essential fiber.
- •Prioritize whole grains such as brown rice, oats, and whole wheat over refined grains for increased fiber intake.
Key Questions Answered
Generally, people are advised to consume about 25 to 38 grams of fiber per day. Additionally, the Indian Dietetic Association recommends that adults consume at least 30 grams of dietary fibre every day from a variety of plant-based foods.
Fruits, vegetables, lentils, legumes, nuts, and whole grains are considered excellent sources of dietary fiber. Whole fruits like apples, pears, oranges, guavas, and berries, along with green vegetables, beans, chickpeas, and oats, help increase your daily fiber intake.
Fiber slows down digestion and helps keep you feeling full for longer, which reduces frequent eating and controls overall calorie intake. Soluble fiber forms a gel-like substance that slows digestion, helps control blood sugar spikes, and prevents the body from absorbing too much glucose.
