Part 4-Sources of Good Dietary Fibre

The most significant food sources of fibre are unprocessed wheat Bran, whole cereals, such as wheat, rice, barley, rye, millets; roots and tubers, such as carrots, beet, turnip, and sweet potato; fruits such as mango and guava; and leafy vegetables such as, cabbage, lettuce, and celery. The foods, which are completely devoid of fibre are meet, fish, eggs, milk, cheese, fats, and sugars. Bran, the outer covering of bran, is one of the richest sources of dietary fibre. Also, it contains several types of fibre including cellulose, beneficial in relieving constipation. Experiments show that oat Bran can reduce cholesterol level substantially.
Corn bran is considered more versatile. It relieves constipation and lower LDL cholesterol, which is one of the more harmful kinds. Besides, being rich in fibre, bran has a real food value being rich in Iron and vitamins and containing a considerable amount of protein. Legumes have high fibre content. Much of this fibre is water-soluble, which makes legumes likely agents for lowering Cholesterol. Soybeans, besides this, can also help control glucose levels.
The types of fibre contained in vegetables and fruits greatly contribute to good health. The vegetables with the biggest fibre ratings include sweet corn, carrots and peas. And among the high-ranking fruits are raspberries, pears, strawberries and guavas.

Fibre content of fibre rich foods per 100 grams

Ragi – 3.6,
Rice bran – 4.3,
Oatmeal – 3.5,
Green gram whole – 4.1,
Moth beans – 4.5,
Amaranth – 6.1,
Dried rape leaves – 6.7,
Drumstick – 4.8,
Guava – 5.2