High fibre diet is the new buzz word. We hear about this phrase in almost all health articles claiming that it is good for all ages and most disease conditions. Dietary fibre is the indigestible carbohydrates present in plant food. The fibre is present as soluble and insoluble fibre in the form of cellulose, hemi cellulose, gums and pectins.

High fibre in the diet has innumerable health benefits. It reduces blood cholesterol, helps in better control of blood sugar, relieves constipation and helps in reducing weight. It is great for people who are obese as it gives a feeling of fullness, making them ingest fewer calories. High fibre also protects against colon cancer.

It is recommended to take 25-40gms of fibre everyday. The soluble and insoluble fibre in fenugreek seeds (methi) is great for diabetics as it has hypoglycemic effects. Soak two tablespoons of methi seeds in warm water overnight and have it on an empty stomach in the morning. High fibre also slows glucose absorption, giving better control of blood sugars

How to get your daily dose of fibre?

Oats and barley have a high Beta-glucan content which is beneficial in reducing blood cholesterol. Have a bowl of cooked oats for breakfast as it is rich in fibre. Add a handful of raisins to make it tastier.

Raw fruits and vegetables are a great source of fibre. Bananas, apples, guavas, strawberries, oranges, musumbi can be had anytime of the day. Have it as a healthy snack or after meals. It is better to have it as a fruit rather than as juice as you get more fibre when you eat it raw.

Crunchy carrots, tomatoes (rich in antioxidants), cucumber, onions, radishes can be tossed in a bowl with lime and pepper and have it as a tasty salad while watching a match or a TV show. It is always more nutritious than the bags of chips and namkeens.

*Have brown bread or multigrain bread instead of white bread.
*Use whole wheat flour to make chappathis. Add a cup of soy flour to your atta to pack in more nutrition.
*Usli which is made of legumes like chenna, black beans, peas or rajma is high in fiber, so reach for it when it is available this festival season in many homes.
*Keep a bowl of fruits accessible to kids so they will munch on it when they are hungry.
*Make it a habit to include at least one side dish with vegetables and beans at every meal to increase the fibre.
*Drink plenty of water and exercise everyday to enjoy an active and healthy life.

The author is a Consultant Dietitian at Manipal Speciality Hospital)