Healthy eating: Here are five fibre-rich foods to include in your diet this monsoon

Making healthier food choices can help improve digestion and reduce the risk of falling ill during monsoon. The important component in the diet on which we can focus on is fibre – which will provide a feeling of fullness and satiety. What’s even better, consuming foods that are high in fibre can help you lose weight and stay fit.

New Delhi: The monsoon season has arrived and the rain showers have brought relief from the summer heat. But, it is important to eat healthy and safe food during this season as our body is so susceptible to many health issues. As the changing weather reduces the body’s immunity power, eating junk, fried, sweet can increase your chances of getting infections, flu from bacteria and viruses. The humid weather condition during the rainy season also slows down the body’s digestive capabilities, resulting in indigestion problems.

Making healthier food choices can help improve digestion and reduce the risk of falling ill. The important component in the diet on which we can focus on is the fibre which will provide a feeling of fullness and satiety and helps us avoid gorging on unhealthy junk food. What’s even better, consuming foods that are high in fibre can help you lose weight and stay fit. Dr Anjali Hooda Sangwan, a metabolic doctor, suggests five fibre-rich food options which we can be included in the diet during this season. Read – Bitter Gourd for weight loss: Here are five amazing health benefits of eating Karela during monsoon

Oats

It is a source of both soluble and insoluble fibre. The beta glucan fibre present in oats helps neutrophils to fight infections and eliminate harmful substances from the body. Oats can be enjoyed in the monsoon season by having in form of cheela, oatmeal, oats poha. Oats can also be used for the binding purpose in making quinoa/soya/vegetable patty which can be enjoyed with mint chutney

Vegetables

Vegetables like cucumber, bitter gourd, bottle gourd, eggplant, radish, broccoli, zucchini, cabbage, cauliflower are a good source of fibre and should be added in the diet. They are also rich in antioxidants. One should avoid taking raw vegetables and raw salads in the monsoon season as they have the chances of being infected by bacteria and virus. One can enjoy steamed salads instead of raw. Also wash the vegetable properly before using it to remove the germs and bacteria. Also Read – Monsoon health tips: 10 simple ways to boost your metabolism and maintain a healthy gut

Brown rice

It is a good source of insoluble fibre which is not digested in the stomach. This type of fibre creates soft stools which can get easily flush out from the body. It has other health benefits as well. One can enjoy it in the form of pulao or can take it with curry vegetables. Brown rice poha is also a healthy choice for breakfast.

Nuts and seeds

Nuts and seeds are a good source of soluble fibre, these are also good for heart health. Include almonds, pistachios, pine nuts, flax seeds, chia seeds, pumpkin seeds, sunflower seeds which are high in fibre in your diet. They can be enjoyed as a snacking option, seeds can be added to salads.

Fruits

Include high fibre fruits in your diet like apple, orange, strawberries, raspberries, guava, pear, One can enjoy fruits in the snack time, can add it to salads, smoothies.

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