Fiber is extremely important for our overall well-being. Eating a fiber rich diet can make you feel fuller for longer and promote a more robust and better functioning immune system. There are two kinds of dietary fiber - soluble and insoluble. Insoluble fiber remains essentially unchanged in the bowel and assures that motility is optimized thus reducing the risks of constipation and diarrhea. Insoluble fiber on the other hand plays an important role in maintaining an appropriate pH balance in the intestine and makes it alkaline, which initially is more acidic.
For those who find themselves lacking fiber in their day-to-day diet, it is time to change! But embrace change slowly. You can start your day with a handful of almonds (23 almonds). Almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals and keeps you energized throughout the day. So, whether at home, work or on the go, a handful (30 grams/23 pieces) of almonds are a convenient snack that can be eaten anywhere, any time of the day and through the year.
In today’s world, the sedentary lifestyle is leading to problems such as obesity, diabetes and cardiovascular diseases. A well-balanced diet that is rich in fibre and low in saturated fats is the secret to weight loss and ward off heart ailments. Here are some simple steps and interesting, healthy fibre-rich foods that helps you deal with lifestyle related diseases:
- Fruits: Carry apples, bananas, pears or other portable fruits as you leave for office or school every morning. Choosing a different fruit every day will help you obtain a good mix of nutrients in addition to adequate fibre. Plus, you will not get bored with the same old snack every day.
- Avocados: Avocados are rich in healthy nutrients- including heart-healthy monounsaturated fats, fiber, vitamin E and potassium. A research from Loma Linda University also found that subjects who consumed one-half of a fresh avocado with lunch felt more satisfied and had less of a desire to eat after the meal[i]. So, do not forget to stock up on some fresh avocados in your fridge!
- Greek Yogurt with blue berries and almonds: Greek Yogurt is filled with nutrients like Vitamin B12, protein and probiotics. The yogurt is heavily strained to remove liquid whey and lactose, leaving behind a tangy, creamy product. It is also very versatile and can be teamed up with a handful of almonds and blue berries to make a tastier and healthier snacking option.
- Granola Bars: Substitute your unhealthy and calorie filled chocolate bars with crunchy and nutrient rich granola bars. Granola is a good source of fibre, vitamins and healthy fats[ii]. To keep the sugar content in check, one can easily make these bars at home. All you need is some granola, dark chocolate, almonds (whole as well as sliced), and melon seeds. Temper the chocolate, mix in all the ingredients, put in a rectangle mould and allow it to set. Cut in bars and serve. Keep these stacked in your office drawers and you’re good to go.