5 foods in your kitchen right now that are bursting with dietary fibre

For a healthy gut, dietary fibre is essential. Luckily, many of our kitchen staples are bursting with this essential nutrient.
dietary fibre
Your daily dal is perhaps your best bet when it comes to fibre. Image courtesy: Shutterstock
Team Health Shots Updated: 13 Oct 2023, 15:05 pm IST
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There are no two ways about it–eating fibre is indeed good for health. Dietary fibre usually makes its way to the colon where it becomes fodder for healthy gut bacteria which has an essential role to play in digestion.

A study by Ninewells Hospital and Medical School in the UK found that dietary fibre offers the potential to modify gut microbial balance in such a way as to bring direct health benefits to the body.

Various studies have shown that fibre helps lower blood sugar levels and keeps constipation away.

High-fibre foods with a high viscosity have a lower glycemic index, because of which scientists believe they can reduce blood sugar spikes after a carbohydrate-rich meal.

Wondering what are these fibre-rich foods that can do a world of good to your health? Well, let’s find out:

1. Banana
A good source of vitamin C, vitamin B6 and potassium, bananas are a powerhouse of nutrients. Raw banana has resistant starch which functions like fibre. Bananas contain the fibre pectin, which studies show protects against colon cancer.

2. Carrots
The root vegetable is high in vitamin B6, vitamin K, magnesium and beta-carotene. The pectin in carrots can lower blood sugar levels by slowing down the digestion of sugar and starch in the body.

dietary fibre
Did you Bugs Bunny’s favourite food is actually very good for your digestion? All thanks to dietary fibre. Image courtesy: Shutterstock

According to experts, the vegetable also feeds the friendly gut bacteria which leads to improved health and a decrease in the risk of diseases.

3. Beetroot
Another vegetable that is usually available in the kitchen, it is high in folate, copper, manganese, iron and potassium.

dietary fibre
That beetroot salad is bursting with dietary fibre. Image courtesy: Shutterstock

A study by the Edge University of Turkey found that food like beetroots which are high in dietary fibre have a protective effect against certain gastrointestinal diseases, constipation, haemorrhoids, colon cancer, obesity, diabetes, stroke and hypertension among others.

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4. Lentils
A kitchen staple, lentils are a great source of dietary fibre. Studies have shown the fibre in lentils supports regular bowel movement. Regular consumption increases stool weight and improves overall gut function.

Also read: Celeb nutritionist Rujuta Diwekar says dal-chawal is the ultimate dinner and we salute her

5. Kidney beans
Also known as rajma, kidney beans are loaded with plant-based protein and various nutrients. They contain a substantial amount of resistant starch which helps in managing weight.

Kidney beans have insoluble fibres called alpha-galactosides that act as prebiotics. The prebiotics are food for good bacteria in the gut and hence aid the digestion process.

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