We frequently believe that eating a high-protein, high-fibre, or other nutrient-dense diet is tough. We tremble at the thought of giving up our beloved dal roti and living entirely on avocados and quinoa. But, the truth is that Indian food already contains many essential components. You wouldn’t have to search if you wanted to boost fibre consumption in your diet for improved digestion, weight reduction, or even heart health.

Because several widely accessible Indian items can serve as a reliable source of daily fibre. Here are five of them.

1. Lentils

Lentils, in addition to being strong in protein, are also high in dietary fibre. Take a departure from the traditional dal and try something new with lentils. They’d be great in soups or salads. Lentils include fibre and carbs that make you feel more energised, and because they are slowly digested, the energy surge lasts a lot longer. This is what we refer to as slow-burning energy since it allows you to be active for an extended period. cooked lentils provide 8 gms of fibre per 100 gms.

2. Oats

One of the finest sources of dietary fibre is oats. There are soluble and insoluble fibres in it. Oats may be consumed in a variety of ways, not simply as a morning cereal. You may make dosa with oats or an uttapam with oats. Start your day with a fibre boost to help you get through the day. The fibre content of oats per 100 gm: 1.7 gm.

3. Flaxseed

Flaxseeds are a fantastic source of fibre. Simply blend it into a smoothie or sprinkle them on top of your morning cereal. Some dietitians prefer ground flaxseeds over whole flaxseeds since the former is simpler to digest. Whole seeds may pass through your intestines undigested, preventing you from reaping all of the advantages. Grounded flaxseed can be used to make cookies, muffins, bread, and even chappati dough.  There are around 27 gms of fibre per 100 gms of flaxseed.

4. Fruits

Fruits are high in antioxidants, minerals, and other critical elements, and they also provide a good natural supply of dietary fibre. However, not all fruits are created equal when it comes to fibre content, so knowing which fruits to choose is crucial if you want to increase your fibre intake effectively, healthily, and delightfully. Fibre is abundant in fruits such as pears and apples. Eat them whole, slice them up and add them to salads, or combine them into smoothies. Don’t shave off the peel because it’s high in fibre. Apples have 2.4 gms of fibre per 100 gms, whereas pears have 3.1 gms of fibre per 100 gms.

5. Barley

Iron, niacin, and vitamin B-6 are all abundant in barley, as are magnesium, phosphorus, potassium, and zinc. It also contains a lot of fibre, both soluble and insoluble fibre. According to a study, barley includes the same sort of soluble fibre as oats, called beta-glucan, which can help you feel fuller so you eat less and improve your cholesterol levels. It is suggested that you consume 3 to 6 gms of soluble fibre each day to reap these nutrients.

These are some typical fibre-rich foods that are easily obtainable and can help you meet your daily fibre requirements.