18-Jul-2023

We constantly hear about the significance of protein in the health and fitness industry. However, a significant portion of our diet should be discussed more. Fiber there! The best-known way to prevent or treat constipation is to consume a diet high in fiber. But there are a lot of amazing health benefits to fiber. Maintaining a healthy weight, lowering the risk of diabetes and heart disease, and lowering cholesterol levels are all possible outcomes. Additionally, fiber regulates the body's use of sugars, thereby controlling hunger and blood sugar.

Whole grains, fruits, and vegetables all contain fiber! Due to the popular diet culture, more people refuse to eat whole grains. This might be for diet reasons or because of sensitivities. This is comparable to the fad in popular culture that discouraged eating fats. We have seen bad fats (such as deep-fried foods) and good fats (natural oils, avocados, and nuts) exist. Instead of banning all carbohydrates, we can learn to distinguish between healthy and unhealthy foods. 

Grains are not harmful to health! They contain soluble and insoluble fiber, among other essential nutrients. Bread and other foods that have been over-processed are different from what we want. Grain fiber can make us feel fuller and make it easier to digest food.

Fiber can be classified as either soluble or insoluble. Both are useful to our well-being.

Soluble fiber slows digestion by absorbing water and forming a gel-like substance. It helps you feel full and prevents you from becoming overly hungry. Additionally, soluble fiber slows the absorption of sugar into the bloodstream, thereby contributing to stable blood sugar levels. Oat bran, nuts, seeds, lentils, peas, barley, and some fruits and vegetables contain it. Psyllium, a popular fiber supplement, also contains it. The body cannot digest insoluble fiber. It is useful for getting out the development and toxins in the gastro-digestive system as it travels through your system. Additionally, insoluble fiber aids in the elimination of constipation and gets the digestive system moving. It contains oats, wheat, whole grain couscous, brown rice, beans, and vegetables like cauliflower, carrots, and celery.

How to Get More Fiber in Your Diet:

• Instead of drinking fruit juice, snack on whole fruits.
• Brown rice and whole grain products can take the place of white rice, bread, and pasta.
• Instead of snacking on chocolate, chips, or crackers, eat vegetables.
• Two or three times per week, substitute beans or legumes for meat. 

Also Read: Top 5 Home Remedies To Get Relief From Indigestion Naturally 

Ayurveda Fiber Rich Diet For Smooth Digestion

• Cooked vegetables such as broccoli, Carrots, Beetroot, Cauliflower, Bitter gourd, Eggplant, Collard greens, and Swiss chard.
• Pulses like mung and split mung beans, tur dal and red lentils.
• Grains including rice, oat, rye, maize, millet, amaranth, quinoa, kamut, spelt, polenta; basically everything other than wheat.
• All sweet fruits are good to take. They should be avoided while having a cough, cold, flu or mucus accumulation in the respiratory tract. 
• Soaked seeds and nuts.
• Of all dairy products ghee(clarified butter) is the best; normal butter is also good and definitely better then margarines and other such processed spreads! 
• Milk should only be taken warm and, preferably, spiced with ginger, cardamom, cinnamon or turmeric. Good alternatives to cow‘s milk are soya milk, rice milk, almond milk, oats milk or coconut milk
• Fresh cheeses such as quark, mozzarella, feta and ricotta are easier to digest then hard, old ones and are also less mucus producing. 
• Sweeteners: Jaggery (solidified sugar cane juice), raw cane sugar, date sugar, molasses, rice syrup or honey. 
• Drinks: Black tea , Ginger Tea
• Most essential is the use of various spices: the best for all Doshas arecumin, coriander, fennel and saffron 

Foods to Avoid:

• Wheat, meat (esp. red meat) and refined sugar
• Sour foods such as tomatoes, all sour fruits, vinegars and hot spices like chillies.
• Fermented or fermentation increasing foods such as yogurt, alcohol, cheese (esp. old and hard ones) and yeast containing foods such as marmite, vegetarian pâtes, soya sauce and beer
• Raw vegetables, sprouted beans and salads
• Ice cold foods and drinks
• Ready made, tinned and microwaved foods
• Avoid Smoking and Alcohol 

Panchakarma – Detox Therapy for Smooth Digestion

Detox is the Ayurvedic cleansing process for body, mind and emotions that helps you to create holistic health and well-being in your life. Digestive impurities such as mucus and metabolic toxins pile up in the veins, intestine, liver and joints. They circulate throughout the entire body and block the system. Continuous build-up of these impurities can cause physical and mental disorders and disease. A Detox helps to clean out toxins. Marma points help to remove blockages and improve circulation.

Ayushakti’s detoxification Panchkarma treatments are highly focused on relieving the root cause of any chronic problem by cleansing, repairing and rejuvenating the deeper tissues and cells in your body.  Click here to check out our Panchkarma Detoxification Plan 

Takeaway:

Diet plays an important role in shaping your health; eating junk foods will only cost your health. Eating fiber-rich food helps ease digestion and smooth tools and prevent many gastrointestinal health problems such as constipation, acidity, IBS, and many more. If you or your loved ones are going through a hard time relating to your gut health, consider booking an appointment with Ayushakti Ayurved for a customized treatment plan which includes a personalized diet plan after diagnosing your pulse (nadi pariksha) and home remedies, detox (panchakarma) therapy and marma points.