Boosting the fibre in your diet:->Looking to add more fibre in your diet? A diet rich in dietary fibre will keep your digestive tract clean and healthy, in addition toreducing risk of heart disease and diabetes.

Fibre is a significant component of your diet, asit helps move the
food you eat relatively easily through the digestive tracts, helping
your digestive system function efficiently.
A diet that is rich in fibre isalso known to reduce the risk of health
conditions such as heart disease and diabetes.
Fibre content in differentfoods
To help you make a conscious choice to includefoods that are rich in
fibre,we list the fibre content ofsome common foods.
According to experts, women should ideally consume 21 to 25 grams of
fibre a day, and men about 30 to 38 grams per day.
The table below tells you which foods contain how much fibre:
FRUITS QUANTITY TOTAL FIBRE IN GRAMS
Apple, with skin 1 medium 4.4
Strawberries 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
GRAINS and CEREAL QUANTITY TOTAL FIBRE IN GRAMS
Chapathi 1 medium sized 2.0
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, whole-wheat or multigrain 1 slice 1.9
Barley, cooked 1 cup 6.0
VEGETABLES QUANTITY TOTAL FIBRE
IN GRAMS
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Boiled beans 1/3 cup 1.0
Corn 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin 1 medium 2.9
Capsicum 1 1.8
Carrot, raw 1 medium 1.7
Carrots, boiled 1/3 cup 2.0
Cabbage, raw ½ cup 1.5
Cabbage, cooked 2/3 cup 3.0
Cauliflower, cooked 1 cup 3.2
LEGUMES, NUTS and SEEDS QUANITY TOTAL FIBRE IN GRAMS
Lentils, cooked 1 cup 15.6
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Walnuts 1 ounce 2
Tips to increase your fibre intake
*. Supplement your chapathi dough with finely ground oat meal or soy
flour. This increases the fibre content in your rotis .
*. Choose unpolished rice over the white rice you eat now. Unpolished
rice has more nutrients and higher fibre content in comparison to
polished, white rice.
*. Use whole-grain breads and cereals for breakfast.
*. A glass of fruit juice is void of fibre, so choose whole fruits to
derive greater nutritional benefits.
*. If possible, eat your veggies with skin, for example carrots,
potatoes and radish have a lot of fibre in their skins.
*. Eat dried fruits and nuts as snacks in between meals.
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