Top 6 Foods To Fulfill Roughage Demand In The Body

Not many of you would have heard about roughage till now. Well, roughage is a nutrient in the form of dietary fiber required for proper digestion, better functioning of the digestive tract and helping in making you feel full. Deficiency of roughage probably leads to constipation, hemorrhoids, increase in blood sugar level and cholesterol level. At the same time, consuming excess of roughage also doesn’t add much to the well-being of the body. Therefore either you keep proper tract of roughage amount or increase the intake of water along with roughage. As not all the foods are rich in this dietary fiber therefore down here are mentioned the top 10 roughage rich foods to ease your search.

The Top 6 Roughage Foods:

1. Lentils

Lentils contain fiber more than black beans or traditional baked beans.[1] Lentils require no soaking and can be cooked much faster than any other foods. Having lentils twice a day keeps the fiber level balanced.


2. Almonds

When we talk about almond, it has several health benefits.[2] Almonds, rich in iron, calcium, vitamin E and riboflavin when consumed regularly can provide good dose of fiber. Have them while having salad, oatmeal, or your favorite cereal.


3. Seaweed

Seaweed preferred by people living the sea contain rich traces of not only roughage but also minerals.[3] The best one are the brown seaweed. They contain high amount of fiber and needs not to be eaten many times a day.


4. Cruciferous Vegetables

Cruciferous vegetables like cabbage, kale, silver beet and broccoli are rich in fiber and also fulfill the requirement of various vitamins, and minerals. The fiber content in cruciferous vegetables helps the easy movement of food down the digestive tract.[4] It also vouches for the growth of bacteria good for the body.

Cruciferous Vegetables

5. Citrus Fruits

Citrus fruits like lemon, guava, etc. are not just rich in fibers but also in vitamin C.[5] At the same time when fibers in citrus fruits keep your appetite satisfied, vitamin C helps the body burn fat faster. Therefore include the presence of citrus fruits either in your lunch or dinner.

Citrus Fruits

6. Apples

Did you ever try to find out why you feel full after eating an apple? Well, it is the presence of ample of fiber and water content in apple. The pectin soluble fiber present in the skin of apple makes it natural appetite suppressant. Therefore try to eat apple without removing its peel.[6]


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