9 high-fiber vegetarian foods and the right way of consuming them daily

Fiber plays a key role in the holistic well-being of the human body. It is primarily found in plant-based foods like fruits, vegetables, whole grains, and legumes. Fiber is classified into two types. First is soluble fiber, which helps lower cholesterol, regulate blood sugar, and improve heart health; it is mostly found in oats, apples, flaxseeds, and lentils. The second is insoluble fiber, which aids digestion by promoting regular bowel movements and preventing constipation; it is found in whole grains, nuts, and vegetables. According to the National Library of Medicine, a study titled "Fibre Intake for Optimal Health: How Can Healthcare Professionals Support People to Reach Dietary Recommendations?" states that recommendations for adequate dietary fibre intake differ around the world and by age group, but 25-30 g or more daily is widely recommended for adults. Take a look at 9 high-fiber vegetarian foods and the right way to consume them daily.

Cooked chickpeas offer 6.3 g of fiber in half a cup and are also a rich source of plant-based protein.

How to consume: They can be used to make popular chole, hummus, soup, or even salads. Make sure to soak them overnight and then boil and use.

Half a cup of cooked lentils offers 7.8 g of fibre, which keeps you full longer and aids weight loss.

How to consume: The best way to consume lentils is by making curries; one can also make salad, soup, or even parathas.

This cruciferous vegetable is also rich in fiber, offering about 5.2 g of fiber that aids digestion and heart health.

How to consume: Blanch or saute them and use in salad or soup, or pan-fry them and use for parathas.

One cup of cooked green peas delivers around 8.8 grams of fibre, which can contribute greatly to the daily intake.

How to consume: Make soup with them, or add blanched mixed vegetables to salads.

These beans are rich in fiber, offering about 5.7 g of fiber in just half a cup. They can also help lower cholesterol levels and make for heart healthy food.

How to consume: Use the beans to make popular rajma curry or use boiled ones for tacos, salads, soups, and even rolls.

Per cup of guava offers 8.9 g of fiber. It is also rich in vitamin C and other essential nutrients.

How to consume: Make a fruit salad with them, use them to make dip or chutney, or use them to make soup or juice.

They are known for their antioxidant properties and 1 cup of raspberries offers 8 g of fiber.

How to consume: They are best consumed in the form of shake, smoothie, or even salads.

It is also rich in fiber and 1 cup of pumpkin offers 7 gm of fiber.

How to consume: Use fresh pumpkin to make curry or soup, or add it to kebabs for texture and taste.

A medium-sized apple provides around 4.8 grams of fibre, with most of the fibre coming from the skin itself.

How to consume: While they are best consumed raw, one can make pie, shake, smoothie, or even salads with apple.