Healthy diet with fiber is very important in today lifestyle. Now day we are eating lot of refined foods and fast foods which has very less fiber. As fiber has very important role in our health because it regulate our digestion system(constipation), controls cholesterol, and cleans body toxin.
Here are some foods which are very nutritious and very rich source of energy.
Beans and Pulses:
Beans(Rajama and Lobia) are great source of fiber. 1 cup rajama or lobia has 15 gm fiber. In pulses masoor(dried lentils) is also very good source of fiber. Peas are also good source of fiber. So try to eat any of these daily preferably in morning so that you can digest easily.
Green leaf vegetable and fresh fruits:
Green leaf vegetables are good source of iron, beta carotene, and dietary fiber. In one cup boiled leaf vegetable like spinach(palak) and other has 4-5 gm fiber. In fruits apple, pear, guava etc are good source of fiber. From one big size fruit you will get 4-5 gm fiber.
Almond, Pista, Walnuts are not only great source of protein and other nutrients but these are also good source of fiber. Raisin contains both soluble and non soluble fiber and it is very good source of instant energy.
Ragi is very healthy cereal. It is very rich source of fiber along with other.
- Protein 7.3 g
Fat 1.4 g
Carbohydrate 72 g
Minerals 2.7 g
Calcium 344 mg
Fibre 3.6 g
Energy 328 kCal
In 100 gm ragi you will get 3.6 gm fiber.
Oats are very good source of fiber and other. Its consumption is believed to lower LDL ("bad") cholesterol, and possibly to reduce the risk of heart disease.
So try to intake 30 gm of fiber daily with combination of different foods.