We often hear that it is important to consume fibre-rich food. Fibre is the carbohydrate in plants that you cannot digest. It reaches the colon and feeds the gut bacteria, it is extremely important for proper bowel movements, reducing weight, lowering blood sugar levels and your overall health. Here is the list of fibre rich foods that you be should be consuming.
The recommended daily amount of fibre intake is 38 and 25 grams for men and women respectively. Unfortunately, most people reach only half of the recommended quantity of fibre intake. Consuming a fibre rich diet regularly is essential. Here are the top 10 fibre rich foods . Here is an interesting combination of some fruits, nuts, seeds, whole grams and even chocolate that are rich in fibre content.
Avocados are a source of many important nutrients and high in fibre content. They contain essential healthy fats and are a great source of vitamin C, E, K and B-6. They also provide omega 3 fatty acids, potassium and other important nutrients.
Most importantly, they have a fibre content of 6.7 grams for every 100 grams. This can be roughly understood as 10 grams of fibre in a cup of avocado.
Avocados can be easily included in your diet in many ways. Firm avocados can be sliced and included in salads while soft avocados are great in the form of guacamole. One of the easiest way to include avocado in by replacing butter on toast with guacamole. It can also be used on nachos for a fun and fibre rich snack.
Raspberries are brightly coloured, tasty, nutritious fruits that contain strong antioxidants and is known to fight deadly diseases such as cancer and heart diseases. There are one of the world’s most consumed berries.
They contain 6.5 grams of fibre for every 100 grams which are approximately 8 grams of fibre in 1 cup raspberries.
Raspberries are great to be consumed fresh and whole. They can also be dried and frozen and added in cereal or oats for breakfast every day.
Artichokes may not be the most popular vegetable out there but it shouldn’t be forgotten that it is loaded with nutrients and fibre content. They are one of the richest sources of antioxidants and filled with vitamins and minerals. Also, they are low in fat and aids weight loss.
It has 8.6 grams of fibre for every 100 grams and a generous 10.3 grams in one single artichoke.
It can be boiled, grilled or sauteed and enjoyed with a favourite dip.
Lentils are one of the basic components of a healthy diet. They are cheap and full of protein and fibre. Lentils have 7.9 grams of fibre for every 100 grams. One cup of cooked lentils has 15.6 grams of fibre.
Normally Lentils come in a variety of forms: red, brown, black and green. These are usually boiled in the form of soups and stews. Lentils are a major part of Indian cuisine. They are cooked in various delicious varieties and paired with rice or Indian breads.
Split peas are another type of legume that is full of protein and food rich in fibre. This is also another basic and must-have component of your daily meal. Split peas have 8.3 grams of fibre per 100 grams. It has a wholesome 11.3 grams of fibre in every cup of cooked split peas.
This peas are part of the daily diet in most of the Indian households. Different types of ‘daal’ dishes are world renowned delicacies.
Oats is a gluten-free whole grain and one of the healthiest grains in the world. They are full of antioxidants, vitamins, minerals and of course, it is a food rich in fibre as well. They are known to reduce blood sugar and also aid weight loss.
This contains an important soluble fibre called oat beta-glucan which provides many health benefits. Oats has a fibre content of 10.6 grams per 100 grams and there are 16.5 grams of fibre in a cup of raw oats.
Oat is most commonly consumed in the form of oatmeal for breakfast. They can be made interesting by adding a variety of dried fruits and even yoghurt to it. Oats can also be consumed in baked form in certain cakes and granola bars.
Popcorn is a delicious snack with high fibre. It has properties that can lower cholesterol levels, regulate blood sugar and improve digestion. It is also an easy way to include fibre into your diet while snacking.
Air popped popcorn is a fibre rich protein but it is best to not add any fat to it in the form of butter or other flavours. They have a fibre content of 14.5 per 100 grams. There are 1.2 grams of fibre in a cup of air-popped popcorn.
Almond is a popular tree nut that is rich in fibre and many other important nutrients. it is rich in antioxidants, healthy fats, minerals and vitamins. It has a fibre content of 12.5 grams per 100 grams. There are 3.4 grams of fibre in an ounce of almonds.
Almonds can reduce hunger and thereby promote weight loss. Consuming a handful of almonds every day can come a long way in enhancing your health.
Chia seeds are small black seeds and are one of the super foods that are very popular among the natural health community. There are full of antioxidants, calcium, magnesium and iron. It is one of the best sources of fibre.
This seed have a fibre content of 34.4 grams per 100 grams. There are 10.6 grams of fibre in an ounce of dried chia seeds. They can be eaten raw by sprinkling on oatmeal or cereal or they can be baked into bread and muffins. Read our article about TOP 10 PROTEIN RICH FOODS.
Finally, the most fun way to consume fibre would be in the form of dark chocolate. Dark chocolate made from the cocoa seeds is highly nutritious with a good amount of fibre. It is rich in antioxidants and minerals.
Dark chocolate has a fibre content of 10.9 grams per 100 grams. There are 3.1 grams of fibre in an ounce piece of dark chocolate. It is important to choose dark chocolate with at least 70% cocoa content to avail its benefits. It should also be noted that chocolate should be consumed in moderation.
Chart of fiber rich foods:
|Split peas||8.3 %|
|Chia seeds||34.4 %|
To sum up, fibre is an extremely important nutrient required for the proper functioning of the body. It is also found that most people do not consume sufficient amount of fibre that their body demands. Choose some of these interesting fibre rich foods in your daily diet for a healthier life. You can include main meals such as lentils and split peas or you can intake fibre through fruits such as raspberries or even through fun snacks such as popcorn and dark chocolate
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