The presence of fibre in foods is essential. Adequate fibre intake gives you countless health benefits and it also feeds friendly gut bacteria in your body. Fibre rich foods also play a vital role in digestion and there are some fibres that help in combating constipation, promote weight loss and reduce blood sugar levels, making it an essential component in our diet.
In general, you should consume at least 14g of fibre per 1000 calories, and this is the standard amount of fibre, one should be consuming daily. If it seems hard to calculate, approximately 38g and 24g fibre is daily recommended for men and women. In recent years, studies have revealed that almost 95% of the American children and adults do not meet the recommended amount of fibre in the diet and it often leads to adverse health conditions.
Including fibre rich foods in diet is not tough, and one needs a basic idea to alter the food habit. In this article, we will discuss 22 foods that are high in fibre, and you should not miss it if you think, you are missing out the recommended fibre intake.
Here is the List of 22 Fibre Rich Food To Boost Your Health
The small red delicious fruit is a great source of the powerful antioxidant, vitamin C and manganese. Nutritionists often consider strawberry as one of the most nutrient-dense fruits, and it can be eaten fresh. Besides, you can also prepare smoothies if that is preferable. 100g of strawberries contain 2grams of fibre and you should include it in your diet.
You may be surprised to know that pear is one of the best sources for dietary fibre, and you won’t have to suffer from a deficiency of fibre if you include it in your daily diet. Pear tastes good and you can get up to 3.1g of fibre just by eating 100 g of pear.
Do you love apples? If your answer is yes, and you eat a lot of apples, we are pretty sure that you are not missing out on fibre. Apple is one of the fibre-rich fruits that give you 4.5g of fibre in medium-sized apples, and it can be eaten fresh. You can also opt for apple juice or apple salad as well.
Avocado is a wonderful fruit that boasts healthy nutrients for our body. If you have heard nutritionists asking to include avocado in the daily diet, it is because avocado is loaded with healthy fats. Apart from this, it gives you necessary B vitamins, magnesium, Vitamin C, vitamin E, potassium that offers numerous health benefits. Avocado can be eaten in various ways and you can find several recipes on the internet. A cup of raw avocado can give you 10g fibre and it will help to meet the daily recommended amount of fibre easily.
Banana comes first in the list of super-fruits and it features a trace amount of fibre as well. Vitamin C, potassium and vitamin B6 are crucial for health, and one can access all the nutrients in banana. Green banana contains an adequate amount of resistant starch and you can consume it in various ways. 100g of banana offer 2.6g of fibre and it’s a must-have for all.
In case you have a soft corner for berries, raspberry must be among your favourites. Raspberry contains necessary nutrients and it has a distinct flavour, making it a must-have fruit in your diet. Raspberry contains a trace amount of manganese and vitamin C, and you can prepare tasty juice from it. 100g of raspberry offers 6.5g of fibre and it is good for health.
Root vegetables are famous for their nutrient values and beetroot is one of the most nutrient-rich vegetables that can fulfil the deficiency of copper, iron, folate, manganese and potassium. Studies have also revealed that beet features inorganic nitrates that are highly advantageous to boost up exercise performance and blood pressure regulation. A cup of beetroot can offer 3.8g of fibre and you can prepare different kind of salad or non-veg dishes with it.
Artichoke is one of those vegetables that do not get adequate exposure in the nutrition world, but this vegetable is a great source of necessary dietary fibres and other nutrients. Roasted artichokes taste amazing, and you should not hesitate to try it. In case you are searching for the fibre content, 100g of artichoke will give you 5.4g of fibre.
Cruciferous vegetables are popular for its health benefits for ages. Broccoli is one of the most popular cruciferous vegetables on the planet that offer necessary B vitamins, Vitamin C, Vitamin K, manganese, potassium, iron, healthful antioxidants, and folate that makes it famous in the world of nutrition. Broccoli offers an increased amount of protein and you can get 2.6 g of fibre in 100g of broccoli. There are numerous recipes available starting from salad to curry and you should not miss it if you are a health-conscious person.
If we are not wrong, you must have tried lentil soup, which is highly nutritious. Lentils come among the most common edible legumes that are loaded with healthy nutrients and protein. A cup of lentils can offer up to 13.1g of fibre content, and you can prepare a variety of dishes from the same. The lentil soup is a very common recipe made from lentils and you can spice it up with cinnamon, cumin, turmeric and coriander.
- Brussels Sprouts
We have discussed on broccoli earlier, and Brussels sprout is another cruciferous vegetable that is famous for its dietary value. A cup of Brussels sprouts can provide up to 3.3g of dietary fibre, cancer-fighting antioxidants, potassium, vitamin K and folate to the body, and you should not miss it if you are looking for fibre-rich foods. Vegetables like tomatoes, spinach and kale also offer a similar amount of fibre and you can also include those if Brussels sprouts are not easily available in your region.
- Split Peas
Split peas are another excellent source of fibre, and it is made from split, dried, peeled seeds of the plant. Split pea soup is one of the most common recipes in the western world, and you can try it at your home. A cup of a split pea can give you 16.3g of fibre, which can fulfil the daily recommended amount of fibre easily.
- Kidney Beans
Legumes are a good source for dietary nutrients, and kidney beans are a type of legume that has numerous health benefits. There are many recipes out there that can be prepared from kidney beans, and a cup of cooked beans will give you 12.2g of fibre, which is beneficial for our body.
Perhaps, you have not heard about quinoa, unless you are a fitness enthusiast. It’s a pseudo-cereal that has become famous for nutrients. Quinoa can help meet the deficiency of iron, zinc, protein, magnesium and necessary antioxidants that play a vital role in maintaining health. 100g of Quinoa can offer up to 2.8g of fibre and you should try it if you haven’t tried it till date.
Consumption of legumes can help meet various nutritional needs of humans, and chickpea is a natural source of necessary protein and minerals. The legume can be eaten in various ways and you can prepare veggies, salad or whole-grain toast. In general, a cup of chickpea can offer up to 12.5g of fibre and you should not neglect it if you care about your well-being.
Have you ever wondered snacks can meet recommended fibre intake? Well, if you don’t know, we must tell air-popped popcorn is a great source of fibre-rich snack, and 100g of popcorn gives you 14.4g of fibre. Try to avoid fat while preparing popcorn and you can avail several health benefits easily.
You may have seen many people eat oats in their breakfast. Oats are often described as one of the most healthful grain foods on the planet and it has a trace amount of fibre that can help you to avail numerous benefits in the long term. Oats are high in antioxidants, vitamin and minerals that uniquely boost the health. In addition, it contains a strong soluble fibre names beta-glucan, which is good for increased cholesterol and blood sugar. 100g of oats can give you 10.1g of fibre and hence it’s a preferred choice among the fitness enthusiasts.
- Chia Seeds
Over the years, the health community has grown interest in chia seeds and today, it comes among the most nutritional seeds. Chia seeds contain a trace amount of calcium, phosphorous and magnesium, which promotes overall well-being. Chia seeds can be added in homemade granola bars or you can add it into jam. You can also browse the internet for exclusive recipes. 100g of chia seeds offer 34.4g of fibre which makes it a preferred choice among the enthusiasts.
Almost all the tree nuts are good for health, and almond is one of the most popular tree nuts that offer necessary healthy fats, magnesium, vitamin E, manganese and other nutrients. Almond can be eaten raw or you can add it in dishes as per requirement. Almond flour can be prepared from almond and it is very healthy. 100g of almond contains 13.3g of fibre, and you should start eating almonds if you want to meet daily recommended fibre intake.
- Dark Chocolate
It will be an arduous task if you try to find someone who doesn’t love chocolates. Dark chocolates have become highly popular nowadays, and you may be surprised to know that it is one of the most nutrient-rich foods in our society. Chocolates that contain cocoa content higher than 70% are good for health and it provides necessary antioxidants and dietary proteins for your wellbeing. Make sure your chocolate is free from added sugar and you are just a step away from availing the benefits. An ounce of cocoa-rich chocolate offer 3.1g of fibre and you should not worry about eating chocolates any more.
- Sweet Potato
Sweet potato is a great natural source for minerals, B vitamins and beta carotene that makes it a preferred choice for those, who love the natural dietary source of nutrients. Sweet potato comes with a distinct flavour and there are several recipes available, making it a good choice to avail dietary fibres naturally. Make sure to avoid fried potato if you don’t want to compromise on the health. A medium-sized boiled sweet potato offers 3.8g of fibre and you should try the recipes now.
Carrot is another nutritious root vegetable that offers up to 2.8g of fibre in 100g, and regular consumption of carrot is good for health. It has a trace amount of magnesium, vitamin B6, vitamin K, and antioxidants and inclusion of carrot in the diet will have various positive benefits.
Benefits Of Fibre
Regular intake of fibre has numerous health benefits, and you can avoid the lack of fibre in nutrition by following a high-fibre diet. In case you lack clear ideas about the health benefits, here are a few advantages that will amaze you for sure.
Have you noticed most of the fibre-rich foods are low in calories? Low-calorie foods are preferred by fitness enthusiasts and the fibre can slow down the process of digestion at the same time. As a result, you will feel active for a longer duration.
Cholesterol absorption can lead to various health problems over time. However, fibre-rich foods reduce cholesterol absorption in a unique way, minimizing the risk of several diseases naturally.
Good For Diabetes
Fibre-rich foods take longer to breakdown compared to low-fibre foods and it helps to gain more control on your blood sugar levels.
No More Constipation
Constipation is a nightmare for people, and adequate intake of fibre can put an end to the problem. Fibre helps to increase bulk to the digestive tract, which means you won’t have to struggle with constipation any longer.
As you can see a lot of common vegetables and fruits to appear in the list of 22 fibre-rich foods, you can understand meeting the fibre intake recommendation is not a big deal. Many of us ignore the nutritional value while framing a diet and it often results in a deficiency of nutrition.
If you have read the article, you already know the fibre content of the foods, and now you can meet the daily recommendation of fibre intake with no trouble. Now it’s your turn to include some of the foods in your diet chart and you can consult with a nutrition expert for additional details.