Dietary fibre and its role in reducing inflammation

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Our modern-day diet tends to be highly-refined because of which we don’t receive adequate amounts of a very important nutrient - fibre. Devoid of a consistent intake of soluble and insoluble fibre, you are sure to experience GI upsets, a dip in energy levels, weight gain and obesity, inflammation and a higher risk of diabetes, heart disease and cancer.

Dietary fibre comes under complex carbs and is found in – vegetables, fruits, grains, and beans. On an average, you need to consume 25 grams of fibre per day; and with a few smart additions and swaps, you can easily reach your daily intake goal.

5 fibre-packed foods

When you integrate fibre rich foods in to your daily diet, you feel fuller for a longer interval of time; it better supports your GI tract, and also facilitates weight loss. Fibre plays an essential role in fighting inflammation – this it does by encouraging good bowel movement, boosting gut health and perking up immunity. Being super anti-inflammatory, fibre prevents a host of chronic diseases and promotes overall wellbeing. 

  • Lentils: A superb source of fibre, lentils in your everyday menu promise you 10 to 12 grams of fibre per cup. Fibre reduces bad cholesterol and averts heart diseases so make sure you have a bowl of dal every day; you could also add lentils to your soups, curries, gravies, kebabs and cutlets to up their nutrition quotient. What’s more, lentils dish up loads of protein; so, grab a big bowl of this comfort food. Tata Sampann Dals are sourced from the best organic farms and are hygienically and scientifically processed and packaged proffering you the finest.
  • Chia seeds: One ounce of chia seeds provides you with 10 grams of fibre. Add these tiny seeds to your smoothies, juices, and salads and significantly boost your fibre intake. These minuscule powerhouses deserve a lot more attention!
  • Figs: Dried figs or anjeer are crammed with fibre – they significantly boost satiety; have a couple of dried figs first thing in the morning or beat the afternoon slump with an anjeer milkshake. You could also add a big twist and jazz things up and serve figs atop a pizza or add them to a bowl of fruit salad.
  • Greens: Greens are renowned for their fibre - they keep you fuller for longer, improve digestion, and nourish your gut. One bowl of greens offers about 8 to 12 grams of fibre, which keeps your energy steady throughout the day and keeps the blood sugar more stable. So, load up on palak paneer, sarson da saag, methi malai matar and spinach, lettuce, coriander smoothies!
  • Chick peas: 1 cup of kabuli chana provides about 12 grams of fibre. Integrating sizeable amounts of this wonder legume in to your weekly line-up will help you hit your requirements with ease. Chole, chana chaat, hummus, are just a few yummy ways of eating this bean.

Dietary fibre benefits are terrific! Fibre is a magic pill that revs up your metabolism, helps you feel full, fights inflammation, clears up your complexion, gingers up digestion, decreases cholesterol, stabilizes blood sugar levels and reduces your risk for a host of diseases.

 

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