Fibre is a member of the carbohydrate family & plays a vital role in regulating the digestive system, lowering blood sugar, reducing cholesterol, prevents haemorrhoids and cancer. The Harvard School of Public Health recommends that adults should eat between 20 to 30 grams of fibre each day. There are an array of high fiber rich Indian foods to help us reach our goal.
Legumes are ever-present in most of the common Indian dishes. They are a great source of fibre, as well as low in fat.
Dhal - Made with lentils such as Split Moong Dhal is just one example. A cup of cooked lentils has 16.3 grams of fibre. Rajma, made with kidney beans, is another famous Indian dish that gives 13.6grams of fibre per cup. Chickpeas (channa masala) a nutritious, yummy snack supply 12.5 grams of fibre per cup. The slow burning energy of lentils keeps you active for longer.
Grains such as brown rice and whole-wheat are a staple in Indian cuisine. Most of the grains provide a good dose of fibre. Roti, phulka, chapatti are all types of bread made with whole wheat flour. A cup of whole-wheat flour has 12.8 gms of fibre. Brown rice is also a star ingredient that has replaced white rice, delivers about 3.5 gms of fibre.
Vegetables filled with fiber are also a major ingredient in many Indian dishes. Spinach, banana stem, leafy greens, cauliflower, potatoes, peas, ladies finger, pumpkin, and sweet potatoes are key ingredients in many dishes. A cup of sweet potato baked with skin, contains 6.6 grams of dietary fiber.
A traditional Indian meal is incomplete without traditional sweets. Many varieties are also considered good sources of fibre. Lassi is made by mixing yoghurt with mangoes or bananas. Indian milk puddings include vermicelli & sorghum. Some lentils are star ingredients in milk puddings in parts of India. A cup of mangoes gives 2.6 grams of fibre and bananas give 3.9 grams of fibre. Coconut too, is a key ingredient in classy desserts like laddus and barfi. A cup of shredded fresh coconut meat has 7.2 grams of fibre.