Written by Bhakti Paun Sharma | Updated : August 7, 2015 3:15 PM IST
Bowel movements reduce the risk of bowel cancer and provide healthy bacteria in your stomach.
Quinoa: This wonder grain has slowly gained popularity in India. You can make quinoa upma, pulao, replace rice with quinoa in any dish and even add it to your salads. 100gms quinoa = 2.8gms fibre
Roasted chana: Available at most grocery stores, roasted chana with its brown skin is a great source of fibre and a healthy snack. 100gms roasted chana = 7.6gms fibre
Oats: Oats are one of the richest sources of fibre. Eating oats lowers cholesterol and prevents heart disease. Oats can be added to milk or you can try variations like oats idlis, oats upma, oats dosa and oats khichdi or pulao too. 100gms oats = 10.6gms fibre
Brown rice: If you are not on a weight loss regimen, you can incorporate 1 cup or katori of cooked brown rice in your everyday meals. People following a strict diet for weight loss can add brown rice to their plan twice or thrice a week during lunch to up their fibre intake. 1 cup = 5.5gms fibre
Whole grain bread: Whole multigrain bread is available easily in most stores. This dense and nutrient rich bread is a high source of fibre and can be added on alternate days to your breakfast menu. You can also replace white and brown bread with multigrain bread in your sandwiches. 2 slices = 6.5gms fibre
Kidney beans: Rajma or kidney beans help in controlling diabetes by keeping your blood sugar levels under check. They are also a rich source of fibre. Add them to your dals and curries or enjoy a rajma salad with parboiled kidney beans and chopped vegetables. 1 cup kidney beans = 16g fibre.
Lentils: Whole or split, lentils are packed with nutrients. To up your fibre intake, opt for lentils with their skin intact like masoor, urad etc. 1 cup lentils =16g fibre
Whole moong: Moong sprouts are rich in proteins and whole moong can be used in dals, curries, dry vegetables or even as moong chat or salad. 1 cup whole moong = 15g fibre
Bulgur or broken wheat: Broken wheat or dalia must be incorporated in your daily meals in the form of porridge for breakfast or an upma or pulao. You can even try the low calorie broken wheat kheer recipe or the dalia recipe to lose weight. 1cup broken wheat = 8g fibre
Dried green peas: There are several health benefits of dried peas or matar, being a good source of fibre is just one of them. 1 cup dried green peas = 16g
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