10 Natural Sources of Fiber

Faryal Panhwar Jan 13 2015
10-natural-sources-of-fiber

The clock ticks 9, it’s time for dinner! You walk up to the kitchen to discover what’s cooking tonight. You remove the lid, in hopes to find sizzling chicken, or roasted chicken, or biryani, or anything with meat in it. Instead, much to your disappointment, you find daal. Suddenly, you’ve lost your appetite. You either pick up your phone and order garlic mayo rolls or you just skip dinner. Little do you care about all the fiber in that daal that could help you with your recurring constipation issue.

You might or might not know that you need fiber to help you with constipation, but did you know that fiber also plays vital role in decreasing blood sugar and cut cholesterol. In addition, there has been an established correlation between fiber and decreased risk of colon cancer!

Find out where these fibers are hidden in your kitchen.

LEGUMES

Legumes belong to a family of vegetables which include peas, beans, lentils and black beans. They are loaded with fiber. It is recommended to add legumes to your daily diet, not only because of their high fiber-content but also because we all need an all-in-one pack and legumes are a great source of other nutrients as well (think of Magnesium, Iron and Potassium). If you really want to ward off constipation, know that beans provide twice the amount of fiber than vegetables.

So don’t frown next time you find out there’s daal chaawal for dinner!

WHOLE GRAINS

Whether it’s a sandwich, or a meal, replace any bread with one made of whole-grains to keep constipation away. Over the years, research has made it evident that people who eat fiber-crammed whole grains (think of brown rice) tend to have higher levels of the good cholesterol (HDL), and lower levels of the bad cholesterol (LDL). If you want to help your heart-fill up on fiber! Stack up whole-wheat spaghetti, whole-wheat pasta and barley to keep you healthy in many ways.

OATMEAL

What other way to start your day than with a bowl of steamy fresh oatmeal? Maybe a view of Nathia Gali while at it? We wish. Oatmeal is an excellent source of fiber, but you can make it better by slicing some berries or bananas on it to make a nutritious breakfast.

Popcorn

Who would’ve thought that out of all the foods, popcorn would be the one to relieve constipation? Yes, the #1 munching snack – without which the true experience of cinema is incomplete – is jam-packed with fiber. Popcorn is a great low-calorie way to soothe your daily intake of fiber. Don’t hesitate while popping that air-filled popcorn. However, avoid adding salt and butter, as this can cancel out the benefits of it.

Nuts

You can safely say that nuts are the super-stars of the fiber industry. Surround yourself with them; however, make sure you cup your hand and only fill the palm part to avoid eating more calories than your body would like.

Baked Potatoes

Don’t we all wish we could eat all the fries we wanted and never gain weight? How would you feel if you found out that it’s possible? Yes, it’s do-able. Cut potatoes in the shape of fries, spray a little olive oil, add your favorite seasoning and bake them in the oven until crisp! You can thank me later. Baked potatoes are a rich source of fiber-don’t miss out on them!

Berries and Dates

Berries and other fruits, especially dates are fiber powerhouses. Add berries to your morning cereal, make a smoothie out of it, chunk it in your salad-there’s lots you can do with them sweet little chunks of fiber! For a luscious sweet constipation remedy, you know berries are number one on your list! As for the dates- you’re not only obligated to buy them in Ramadan!

Vegetables

Many vegetables provide loads of fiber, but there are some which outshine others. These are: spinach, brussel sprouts and artichokes. They make some of the best sources of fiber. The truth about leafy greens is that they are versatile and true nutritional power houses. Try greening up as many of your meals as you can! Always remember: the greener the better!

Apples, Pears and Plums

Don’t you hate it when you feel so bloated you can barely make it from one room to another without feeling like you’re carrying a baby inside you? Yeah, constipation tends to do that a lot. Get rid of it by going raw on apples, pears and plums.  Raw fruit is a celebrity of dietary fiber and a great way to fend off constipation and bloating.

Bran Cereal

Not all cereals meet your daily demand of fiber. If your favorite cereal is one of those, worry not, pump it up with fiber! Sprinkle a few tablespoons of bran wheat on top and you’re good to go! If low fiber is the main reason for your constipation, you know you want to start your day with that bran cereal.

Faryal Panhwar

Faryal Panhwar:

Faryal is currently a second year M.B.B.S student at Ziauddin University. She is an active participate in the Model UN where her passion for debate has received her several delegate awards. Seeking to discover the writer in herself Faryal is now working as a freelance writer for HTV.