5 foods to combine with makhana during fasting to boost fiber intake

A fiber-rich diet promotes satiety, keeping you fuller for longer and aiding in weight management. And when it comes to fasting, people tend to have small portions and fewer meals; adding a lot of fiber helps meet the purpose of fasting too. Beyond digestion, fiber helps control blood sugar levels by slowing down the absorption of glucose, and it supports heart health by reducing cholesterol levels. And one of the most common fasting foods is makhana, which is a rich source of dietary fiber. Here, we have a list of common foods that one can combine with makhana to boost fiber intake.

A medium pear typically contains about 6 grams of fiber, providing roughly 20% of the daily recommended intake, while a medium apple contains about 4 grams. Both fruits have both soluble and insoluble fiber, which aids gut health, digestion, heart health, and blood sugar regulation.
How to consume: Add roasted makhana to chopped apple or pear with a sprinkle of cinnamon for a crunchy fruit snack rich in soluble fiber.

Papaya is also a rich source of soluble and insoluble fibers, contributing to health benefits such as improved digestion and antioxidative effects. The fiber content in papaya helps improve digestion and offers additional nutritional benefits such as mineral and β-carotene content.​
How to consume: Mix papaya cubes with lightly roasted makhana and a drizzle of honey for a refreshing bowl that aids digestion.

Banana and chia seeds are also a rich source of fiber. Bananas contain both soluble fiber (such as pectin) and insoluble fiber, with unripe bananas rich in resistant starch, a type of dietary fiber that resists digestion and supports gut microbiota by fermentation in the large intestine.
How to consume: The best way is to pair makhana with banana slices and a sprinkle of chia seeds for extra fiber and omega-3s during fasting.

Cucumber contains both soluble and insoluble fiber types that help support digestion and gut health by adding bulk to stools and promoting regular bowel movements. And carrots also contain fiber composition, which includes pectin as the main soluble fiber and cellulose, hemicellulose, and lignin as the primary insoluble fibers, which support digestive health by promoting regular bowel movements and potentially lowering blood cholesterol.
How to consume: One can make a vrat-friendly salad with roasted makhana, cucumber, and grated carrots for hydration and roughage.

Pomegranate is also rich in fiber, which supports gut health, antioxidant capacity, and has beneficial effects on metabolic parameters. Pomegranates also contain bioactive compounds such as polyphenols and antioxidants, which synergistically enhance the health benefits of the dietary fiber.
How to consume: Simply combine makhana with pomegranate arils for a colorful, fiber-packed snack that’s also antioxidant-rich.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.