High-fibre foods can make a big difference to your health and one must aim to keep their fibre intake high. Fibre is a gut-friendly nutrient that is essential for our body to carry out a lot of functions. However, most of us may not be getting the daily recommended intake. The Indian Council of Medical Research recommends that the daily diet of an adult should contain at least 40g of dietary fibre (based on a 2000 Kcal diet).
Fibre-rich foods help you feel full and support your digestive system.
Without a consistent intake of healthy, soluble and insoluble high-fibre foods in your diet, you’ll experience dips in energy. You may also have difficulty losing weight, and that in turn increases your risk of diabetes, and inflammation.
Here’s a list of 25 high-fibre foods to include in your diet:
- Lentils –Whether you choose red, yellow, brown or green, lentils are an excellent source of fibre. Per one cup, lentils have a whopping 15 grams of fibre. They’re also a great source of protein and can be consumed in many ways, be it as a tasty ‘Indian daal’, a comforting lentil soup or as a simple, filling salad.
- Green Peas – Flavourful and healthy, green peas are a great source of fibre, iron, manganese, and vitamins A and C. They contain 9 grams of fibre per cup.
- Black Beans – Easily worked into many recipes due to their mild flavour and sturdy texture, black beans have 15 grams of fibre per cup and they are also high in protein.
- Kidney Beans – Like most beans, kidney beans are very high in fibre content. These beans have almost 7 grams of fibre per serving, as well as 7.7 grams of protein.
- Turnip greens – Mild flavoured and an excellent source of beta carotene and vitamin K; turnip greens can be used to make green smoothies just like spinach and other leafy greens.
- Avocados – It doesn’t matter if you put it on toast, in guacamole, or in salad, everybody likes this superfood for its rich, creamy taste and healthy fat content. But did you know that it is also a great source of fibre? A medium–sized avocado contains 9 grams of fibre.
- Pomegranate Seeds – Pomegranate is another superfood that’s good for increasing your fibre intake. They have polyphenols, a class of antioxidants that are known for helping shrink fat cells!
- Barley – This tender, chewy high-fibre grain is a great source of fibre. Add it to your roasted veggies and enjoy a combination of health and taste.
- Flax Seeds – A great source of fibre and healthy fats, just one tablespoon of flax will provide you with 3 grams of fibre. Grind them up and add them to your baked goods such as pancakes and muffins, or simply blend them in your smoothie to enjoy their benefits.
- Chia Seeds – Sprinkle a spoonful of these nutrient–rich seeds into smoothies, yogurt, or on top of salads to boost your fibre intake and reap the digestive benefits. An ounce of chia seeds contains 10 grams of fibre.
- Artichokes – Artichokes taste great on pizza, paired with spinach in a delicious vegetable dip, or steamed to perfection; and are a good source to meet your fibre needs and cravings for delicious food.
- Apples – They are particularly high in a type of soluble fibre called pectin with about 4.4 grams per apple. Make sure to eat their skin as well.
- Pears – A medium sized pear packs 6 grams of fibre.
Pro tip: The skin of the pear contains the majority of the fibre, so peeling isn’t necessary
- Oranges – Very well known for Vitamin C, oranges don’t get the credit they deserve or also packing in a bunch of healthy fibre. One medium orange has 4 grams of fibre.
- Raspberries – With 8 grams of fibre per cup, mixing this antioxidant–rich berry with your morning oats or cereal will take good care of your appetite and fibre needs.
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- Blackberries – Just like its prettier sibling raspberries, blackberries also contain 8 grams of fibre per cup.
- Quinoa – Quinoa is a good source of protein. With 5.18 grams of fibre per cup, provides 40% more fibre than brown rice. It’s popular in all plant-based diets.
- Broccoli – Broccoli is one of the best vegetables to add to your next dinner or lunch for some fibre. It has some of the highest-fibre content of most vegetables at over 5 grams per cup.
- Whole Grain Bread – One slice of a true whole grain bread can contain around 4 or 5 grams of fibre. Some brands have even introduced breads containing over 10 grams of fibre.
- Whole Wheat Pasta – Apart from being so delicious, spaghetti is full of fibre. One cup of whole wheat pasta consists of 9 grams of fibre.
- Rolled Oats – They offer 4 grams of fibre per serving. Starting your day with a hearty bowl of oatmeal is sure to set you on the right track.
- Pistachios – These tiny nuts are rich in fibre. As a result, it helps keep your digestive system running smoothly. A 1 oz. serving of pistachios will give you 3 grams of fibre, along with 6 grams of protein.
- Almonds – Try sprinkling some over cooked vegetables or entrees to add crunchy, flavourful fibre. They have nearly 4 grams of fibre per quarter-cup serving along with 7 grams of protein.
- Chickpeas – This crunchy protein-packed snack is teeming with 16 grams of fibre per cup.
- Prunes – Dried plums or prunes are one of the best high-fibre foods. They meet your daily requirements with 8 grams of fibre per cup. An added bonus is their delightful taste and they also serve as a remedy for a constipated stomach.
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