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The importance of high fiber foods for good health  What is fibre rich food? Dietary fibre is parts of plant food that the body can not digest. Indigestible carbohydrates, lignin, a resistant starch portion of food from plants. Fibres provide less energy than other nutrients because they can not absorb completely in the body. Our body can not digest or absorb fibres in the small intestine. Fibre also is known as roughage or bulk. We get fibre only from plant foods. Meat, fishes, and dairy products are deficient in fibre. It passes intact from our body. Fibre is an important part of a balanced diet. But most of the people do not eat fibre rich food in the proper amount. At least everyone adds 30 gm of fibre in their daily diet. Mechanism of action Dietary fibre acts through three mechanism-  bulking, viscosity, fermentation. Bulking fibres They absorb water and increase the bulk of stool. Soluble  (psyllium)and insoluble fibre ( cellulose and hemicelluloses) Viscous

High protein Plant foods We need protein in our diet for good health. In our body protein  breaks down into amino acids . Amino acids  build  and repair tissues of our body, provide energy  and helps in other body functions.  Our body can not produce essential amino acids so we get them by our diet. Protein is two types- complete and incomplete protein.  A complete protein contains all essential amino acids  so-called high-quality protein.  Sources of complete protein are dairy products, fish, egg and plant foods. Sources of incomplete protein are plant foods except for soy foods, quinoa, amaranth etc. We do not get complete protein from one  source so we paired some food items to get  a complete protein. Daily protein requirements 56 gm for men,  46 gm for women,  71 gm for pregnant and nursing mothers. Lentils 25-26 gm protein per 100 gm lentils Rich source of protein and fiber. lentils Black beans 20-21 gm protein per 100 gm black beans. Rich source of