Fibers are an essential nutrient required in our daily diet. Fiber helps feed our good gut bacteria and is a laxative that helps us pass soft stools. Fibers are natural medicines against constipation.
While there is a lot of talk regarding the intake of Proteins required in our diet, the importance of fiber is sometimes overlooked.
According to USDA, the daily fibre requirement for an adult until the age group of 50 is as follows
|
Sex |
Daily Fiber |
|
Men |
31-34 g |
|
Women |
25-28 g |
While traditional Indian diets such as legumes and vegetables are rich in such fibers,recent studies have shown that with the advent of processed and fast food, Indians are missing the recommended daily intake.
Dry fruits are superfoods that are not only great supplements for our daily protein intake, but also can be a great source of fibre.
The following table can give an indication of dry fruits that are rich in fibre
|
Dry Fruit |
Fiber per 100 grams (g) |
Fiber per serving (g) |
Pieces per Serving |
Link to Buy |
|
Almonds |
12.1 |
3.4 |
23 |
|
|
Pistachios |
10.2 |
2.9 |
49 kernels |
|
|
Walnuts |
7.2 |
2 |
14 Halves |
|
|
Dates |
9 |
3.6 |
4 |
Remember this the next time you crave for a snack!
