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Cucumber, tomato and cabbage are healthy choices, but eating them together may still not give you the 25 grams or more fibre your body needs every day.
Instead of adding more raw vegetables, nutritionist Lovneet Batra suggests making a few changes to your meals. She recommends choosing foods such as dalia, ragi and jowar. Pulses and legumes can also provide a good amount of fibre and be added to regular meals.
For snacks, guava and apples are better choices than processed foods. You can also add flaxseeds or curd for an easy fibre boost.
Lovneet suggests adding grains, dals, fruits and seeds to increase your daily fibre intake. Among grains, two ragi rotis can provide around 6 grams of fibre, while a cup of cooked quinoa or dalia gives about 5 grams each.
One cup of cooked rajma or chana contains around 11 grams of fibre, while the same amount of lobia provides 10 grams.
Fruits are another easy way to get fibre. One whole guava provides around 5 grams, while a pomegranate offers 4 grams. An apple eaten with its skin can also give around 4 grams of fibre. Two tablespoons of flaxseeds provide 6 grams of fibre. Adding them in curd, smoothies or meals can be a simple way to increase your daily intake.
The nutritionist further recommends eating at least 10 different plant based foods every week. You can do this by changing the grains and vegetables “to maximise gut health.”
She also suggests paying attention to water intake when increasing fibre. A simple way to estimate your daily water requirement is to multiply your body weight in kilograms by 0.04. Drinking enough water may reduce problems such as bloating.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.