Foods that are rich in fibre and boost your energy

Anurup A

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Boost your health by including the best high-fibre food and energy giving food to your cart while you are at supermarket next.

A high-fibre diet can aid in fat loss and improve your overall digestive health. Dietary fibre is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, for helping you feel full and also kick your energy level up a notch.

Fibre waylays hunger, so it helps prevent you from over-eating those tempting snacks in the office break room. A diet with adequate amount of fibre also improves your weight management and the well-being of your body.

We've put together a list of fibre rich food as well as energy giving food that may help you become one of the few who are actually nailing their daily fibre and energy quota. Let's go through them aisle-by-aisle in the supermarket.

Slow and steady start is advisable to avoid being overwhelmed at first; the following tips can help you easily add more fibre into your diet. By filling up on whole grains, nuts like almonds, vegetables, and fruits, you can get most of the fibre you need to start reaping the health benefits.

You can include these food items in your diet:

Bran: Bran is very rich in dietary fibre. Bran can be sprinkled into your favourite foods, from hot cereal and pancakes to muffins and cookies. You can opt for tasty almond and rice crispy breakfast bars that could be substituted with granola, wheat flakes, al bran to make a perfect breakfast or a mid-meal snack

Beans: Beans are one of the most naturally rich sources of fibre. Beans could be used in stews, salads, dips and soups.

Berries: Berries happen to be one of the best sources of fibre. Berries are packed with tiny seeds; their fibre content is typically higher than that of many fruits. These fruits can be enjoyed in various forms frozen, preserved, and dried berries during the other seasons. Berries make great toppings for breakfast cereal, yogurt, salads, and desserts

Wholesome Whole Grains: One of the easiest ways to up fibre intake is consuming whole grains. You have options to choose different whole grains as features in side dishes, pilaffs, salads, breads, crackers, snacks, and desserts.

Green Leafy Vegetables: Deep green, leafy vegetables rich in fibre content. While many leafy greens are fabulous, it can be tossed in salads, with olive oil, garlic, lemon, and herbs to bring out a rich flavour

You can choose from these interesting options from Almonds with Vegetable Crisps,

Simple ways of incorporating fibre in your diet:

  • Include fibre rich food such as cereal in your breakfast. You can also add more fibre by topping your cereal bowl off with banana slices, strawberries and almonds
  • Grab a fruit as part of a meal or snack. You can also carry almonds with grapes and blueberries as a portable snack
  • Switch to whole-wheat bread, crackers, muffins, pasta and brown rice
  • Add almonds, seeds or beans to a various salad options
  • Fibre as a snack: A small handful of fibre rich almonds, as a mid-meal snack, can be a good source of energy giving food as well

We have some interesting and easy recipes that may help you increase your fibre intake:

Badam & Anjeer Salad


Spinach baby leaves – 3 cups

Almonds (blanched& peeled) – ½ cup

Anjeer (dry) – 8 nos

Tomato diced – 1 cup

Watermelon diced – 1 cup

Onions thinly sliced – ½ cup


For dressing

Olive oil – 4tbl spn

Tamarind paste – 2 tblspn

Salt – ½ tsp

Black salt – ½ tsp

Ginger powder – ½ tsp

Jeera bhunna – 2 tsp

Red chilly pwd – ½ tsp


Soak anjeer overnight in water. Drain the water and cut into quarters. Mix anjeer with the rest of the veggies, fruits and sliced almonds.

For the dressing mix all the ingredients and whisk it. Pour over the salad and toss it. Serve immediately

Bhuni Shakarkandi aur Badam Ki Chaat


Shakarkandi (boiled & Diced) 4cups

Almonds (blanched & Sliced) – ½ cup

Salt – ½ tsp

Balck salt – 3/4th tsp

Roasted jeera – 2tsp

Lemon juice – 2 tbl spn

Tomato chopped – 1/4th cup

Onion chopped – 1/4th cup

Green chilly chop – 1 no

Green coriander chopped – 2 tbl

Anar – 1 cup


Mix all the above ingredients and check for seasoning. Serve cold.


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