Keeping up with a healthy diet in this fast life has been a challenge for adults. Fiber-rich food is an excellent way to adopt a healthy diet plan leading to a healthy lifestyle. It is an essential portion of our diet that keeps the digestive system clean and recover from various health conditions. In India, fast food culture has prevailed significantly which has badly influenced the food habits of Indians. A deep inclination for fast food of the new generation results in less consumption of whole-grain foods.

While many in their beauty regime follow detoxification to achieve radiant skin, sparkling eyes, and an energetic body, the role of a fiber-rich diet in detoxification cannot be denied. Researchers suggest that the daily requirement of fiber for an adult is 20 to 30 grams.

Fibers are the type of carbohydrates that are plant-based foods that help to keep blood sugar levels right. our day to day diet comprises refined carbohydrates, such as white bread, pasta, and sweeteners, enriching it with veggies, fruits, legumes, and whole-grain foods is a bit of a struggle. Before taking the first step into a healthy diet plan it is important to understand the types of fibers.

Fibers can be divided into two categories: Soluble and Insoluble. The soluble fibers are dissolvable in water and gastrointestinal fluids upon entering the intestine. It changes into a gel-like substance and gets digested by the gut microbiota which is responsible for gut health. The main source of soluble fiber is whole grains, such as oat bran, barley, seeds and, legumes such as lentils or navy beans. Vegetable and fruits; responsible for maintaining a healthy metabolism and blood sugars

Insoluble fibers remain undissolved and unchanged in water and gastrointestinal fluids. They break down into very tiny particles but do not dissolve when they move through the intestine. They are calorie-free; help to relieve constipation by clearing out carcinogens from the digestive tract and prevent heart disease. and lower the risk of diverticular disease. The insoluble fiber sources are wheat bran, cereals, fruits, and vegetables with skin, etc. While talking about fiber intake, it would be appropriate if people understand the fiber-rich food source. These are some sources that are favorable to Indian cooking and taste buds.

Legumes: They include Dal (lentils), Rajma (Kidney beans), Chickpeas, etc. which are low fat but contain a high fiber One mug of cooked lentils contains about 15.6 grams and one handful of chickpeas contains about 16.3 grams of fiber. Kidney beans are another fiber-rich food that contains about 13.6 grams and chickpeas contain about 12.5 grams of fiber in one cup.

Whole grains: They include whole grains such as wheat, Bajra (Millet), corn. Jau (Barley), Oats, etc. These grains play an important role in Indian cuisine since ancient times. Wheat flour and brown rice contain about 12.8 grams and 3.3 grams of fiber in a single cup.

Vegetables: Fiber-rich vegetables include Okra, potatoes, Cauliflower, Cabbage, eggplant, etc. One cup of okra contains about 4 grams, one cup of boiled potatoes contains 2.7 grams and one cup of cauliflower contains about 5 grams of fiber. FDA defines that food that is thought to be fiber-rich contains at least 20 percent of the recommended daily value of dietary fiber at one serving. Maintaining a set routine and a slight change in dietary habits that include all required nutrients could bring good health to people.