ISLAMABAD: Healthy eating is not just about calorie counting; it’s about incorporating a variety of nutrient-rich foods into your diet. One essential nutrient that often gets overlooked is fibre. Fibre plays a crucial role in maintaining digestive health, reducing the risk of chronic diseases, and promoting overall well-being.
There are some dos and don’ts to help you incorporate more fibre into your diet.
Dos of health dies
Replace Meat with Legumes
Beans, lentils, chickpeas, and other legumes are excellent sources of fibre, protein, and other essential nutrients. They are also more sustainable and eco-friendly than meat. If you’re new to legumes, start with small quantities and gradually increase your intake to avoid digestive issues.
Eat Fruits and Vegetables with the Skin On
Fruits and vegetables are rich in fibre, vitamins, and minerals. Eating them with the skin on provides even more fibre, as most of it is found in the skin. Try to include a variety of colourful fruits and vegetables in your diet to get a wide range of nutrients.
Keep Frozen Fruits and Vegetables on Hand
Frozen fruits and vegetables are just as nutritious as fresh ones, and they are convenient to have on hand for quick and easy meals and snacks. They are also more affordable and have a longer shelf life.
Snack on Nuts and Add Bran to Your Recipes
Nuts are a great source of fibre, healthy fats, and other nutrients. They make excellent snacks and can help you feel full between meals. Adding oat or wheat bran to your recipes can also increase your fibre intake and promote digestive health.
Replace White Bread and Rice with Whole-Wheat or Whole-Grain Options
White bread and rice are often low in fibre and can cause blood sugar spikes. Instead, opt for whole-wheat or whole-grain bread and brown or wild rice. These options are higher in fibre and can help reduce the risk of chronic diseases like diabetes and cardiovascular disorders.
Don’ts of healthy diet
Peel Your Fruits and Vegetables
Peeling your fruits and vegetables removes most of the fibre, as well as other nutrients. Instead, wash them thoroughly and eat them with the skin on whenever possible.
Drink Sugary Drinks
Sugary drinks like soda and juice are high in calories and low in fibre. They can also cause blood sugar spikes and increase the risk of chronic diseases. Instead, drink plenty of water to promote fibre absorption and overall health.
Incorporating fibre into your diet doesn’t have to be difficult or time-consuming. By making a few simple swaps and choices, you can improve your digestive health, reduce your risk of chronic diseases, and promote overall well-being.
