5 foods to combine with quinoa to boost fiber intake

Quinoa is often referred to as a super grain. It is gluten-free and rich in plant-based protein, fiber, and essential nutrients like magnesium, iron, and folate, making it a powerhouse for overall health. According to the USDA data, 100 g of uncooked quinoa offers 7 g of dietary fiber. This piece of information explores other rich sources of fiber that can be combined with quinoa for added benefits. Take a look.

​Fiber: Per 100 g of French beans offer 25.2 g fiber.
Why: Studies published on PMC reveal that French beans contain a modest but valuable amount of fiber contributing to digestive health. The rich fiber content helps regulate bowel movements, supports gut microbiota by serving as a substrate for beneficial bacteria, and assists in regulating blood sugar levels due to their low glycemic index.
How to consume: They can be combined together to make pulao, along with other veggies and minimal spices.

​Fiber: Per 100 g of chickpeas offer 12.2 g fiber.
Why: Chickpea is a good source of protein and carbohydrate, fiber, and an important source of essential minerals and vitamins. Fiber plays an important role in weight reduction and is highly recommended for obese individuals. Moreover, dietary fiber can be helpful to reduce the risk of stroke, type 2 diabetes, coronary heart disease, gastrointestinal diseases, and hypertension.
How to consume: They together work as a healthy salad delight that can be easily made at home.

​Fiber: Per 100 g of spinach leaves offer 10.6 g fiber.Why: It mostly contains insoluble fiber, which supports healthy digestion by promoting regular bowel movements and preventing constipation. The fiber in spinach also acts as a prebiotic, fostering beneficial gut bacteria that produce anti-inflammatory short-chain fatty acids, contributing to improved gut and immune health. It also helps regulate blood sugar levels and supports cardiovascular health by lowering cholesterol and blood pressure.
How to consume: Quinoa and spinach can be clubbed together to make a healthy salad or one can also puree the spinach and then cook the quinoa along with it to make a one-bowl delight.

​Fiber: Per 100 g of sweet potato offers 8.8 g fiber.
Why: It is said that dietary fiber extracted from sweet potato peels can help improve intestinal health by promoting the growth of beneficial gut bacteria. The fiber found in sweet potato also enhances the production of short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate, which have anti-inflammatory properties and contribute to a balanced gut microbiome.
How to consume: Mix boiled sweet potato along with quinoa to make a healthy salad or they can be combined to make pulao as well.

​Fiber: Per 100 g of masoor dal offers 10.8 g fiber.
Why: It is said that masoor dal supports digestive health by improving bowel regularity and promoting a healthy, balanced gut microbiome. Also, the soluble fiber found in the dal helps regulate blood sugar levels by slowly and steadily slowing glucose absorption, which can help in diabetes management and reduce harmful internal inflammation.
How to consume: One can easily mix them together to make pulao or khichdi along with veggies.

All Images Courtesy: istock
Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.