List Of High-Fibre Foods For A Healthier Diet

You may have even heard the phrase, "Eat more fibres." from your gym instructor, doctor, nutritionist and even your favourite fitness influencers. But what is the big deal all about?

For starters, it is more than just a thing in cereal commercials. In health and nutrition, "Fibres are the unsung hero of nutrition—always there, quietly doing its job without much fanfare." They are silently transforming how we plan and eat our daily meals.

One of the most common problems with staying hydrated is not recognising when we are suffering from dehydration. Dehydration is a severe problem that affects our physical and mental well-being.

What Is Fibre, Anyway?

As per a recent study, dietary fibres, or roughage, are carbohydrates that your body cannot break down into smaller sugar molecules like other carbs, fat or proteins; instead, they pass through your digestive tract with all its components intact. This makes it of utmost importance to your diet, helping with digestion and improving overall health.

To simplify it further, consider dietary fibres as your personal trainer - An absolute multitasker! They help keep things moving, regulate blood pressure and hunger, and lower blood sugar levels. There two main types of fibres:

We can avoid dehydration by understanding

• Soluble Fibre: As the name suggests, this type dissolves in water, forming a gel-type substance inside your gut, helping regulate glucose levels. Commonly found in high-fibre food such as oats, beans, apples, lentils and carrots that you should consume daily for full effect.
• Insoluble Fibre: This is the kind of fibre that does not dissolve and bulk to your bowel preventing constipation and aiding in digestion. Insoluble fibre rich food include wholegrains, nuts, seeds as well as skin of fruits and vegetables.

Let's get into the meat of our discussion - a brief list of healthy fibre foods that will supercharge your regular diet plans without the meals feeling like you're eating cardboard. With this insight, you can enjoy your health journey with your fast-paced hustle.

Top Fibre Foods List To Add To Your Meal Plan

Incorporating fibre rich foods into your diet means investing in a multitude of nutritional and health benefits that come with them such as improving digestion and gut health, weight management as boosting your heart health while also regulating blood sugar levels. Most fibres are plant-based and therefore an invaluable option for those vegan or vegetarian diets. Below is the each category of fibre foods that are undeniably delicious:

Fruits High In Fibre

"An apple a day keeps the doctor away because it is rich in dietary fibres and other essential nutrients our body needs for smooth functioning." A high-fibre fruit typically has colourful edible skin, flesh, and seeds, all contributing to your daily soluble fibre quota.

Here's what incorporating high-fibre fruit might look like:

• Edible Skin: These are fruits that have consumable peels like apple, pears. If you're choosing fruits with edible skin always with them whole without removing the skin as it where most of your fibre is present.
• Edible Seeds: The fibre rich edible seeds in fruits are typically smaller in size such as blue berries, strawberries, raspberries and more.
• Juicy Flesh: Fruits like bananas, guava, avocado persimmons and oranges have thick fleshy interiors that are full of fibres.
• Colourful options: Often all the fruits are vividly coloured, signalling the wealth of nutrition along with high fibre.

High Fibre Vegetables

Fibre rich vegetables are an essential part of a balanced diet and some are usually easy to cook into your meals. Power-packed high fibre veggies include:

• Artichokes

Artichokes are underrated high-fibre foods. They are nutrient-dense and contain essential nutrients like Vitamin K and folates, with a slightly earthy flavour profile. It is also a fantastic probiotic source, making it an invaluable addition to your meal plans.

However, incorporating artichokes requires good cooking knowledge, which you can easily tackle by signing up with a meal planning & delivery service that will customize your meal according to your goals and a small step towards a healthier lifestyle.

• Brussels sprouts

Brussels sprouts are a smaller but no less powerful choice of fibre rich food per cooked cup. They taste great sautéed with a little balsamic sauce or roasted till perfectly crispy.

• Sweet Potatoes

Sweet potatoes with skin on make for another healthy fibre food on our list. They are versatile to cook and highly nutritious. These veggies are naturally sweet and are a great ingredient to bake or mash them as a side dish. They are also great for kids.

• Carrots

Brightly coloured, root vegetables, carrots are easy to cook and you can eat them raw. They make for a crunchy fibrous food when paired with hummus. They are an easy snacking option that also provides nutritional value like beta-carotenes that help improve your eyes health.

Fibrous Whole Grains

Whole grains are essential to a balanced diet because they are an excellent source of fibre. Quinoa, brown rice, oats, and barley are high in both soluble and insoluble fibre, which helps with digestion, heart health, and blood sugar control. One simple method to increase fibre consumption is to switch to whole-grain bread, pasta, and cereals. They are perfect for weight loss because of their nutty flavor and substantial texture, which not only improve meals but also prolong feelings of fullness.

Fibre Rich Legumes

Apart from being high protein foods some legumes are also abundant in dietary fibres adding a balanced nutrition and versatility to your meals. Some common legumes to consider include lentils that make excellent curries, soups and gravies. Black beans, chickpeas, as well as kidney beans that are useful in hearty stews, salads, hummus, chili and burritos. They make a satisfying addition to any meal plan.

Seed & Nut Based Fibres

A great fibre rich foods are seeds and nuts are also nutrient-dense and multipurpose. Chia seeds are well-known for their fibre content and are simple to incorporate into baked products, smoothies, and puddings. Another excellent choice for enhancing digestion is flaxseeds, which are high in omega-3 fatty acids and may be mixed into doughs or sprinkled over cereals.

The high fibre content of nuts like pistachios and almonds makes them perfect for snacking or adding to salads and desserts. Seeds and nuts also contain healthy fats and protein, making them a high fibre diet food option for well-balanced meals.

Final Thoughts

The importance of consuming a balanced diet with high-fibre food is humongous. Making it a priority in your meal plans improves your digestion and overall health. A famous research study suggests high-fibre diets can add years to your life. So why not start today?

Add a heart lentil soup or a burrito bowl with fibrous veggies and whole grains. Your body will thank you for the beautiful switch!

FAQs

How to increase fibre intake?

Increase your fibre intake by consuming more significant quantities of food that contain fibre like vegetables, fruits, grains, and legumes. Choose whole-grain pasta or bread over refined varieties, and opt for snacks like nuts or seeds. Drink plenty of water to aid in digestion.

How to get more fibre as a vegetarian?

Incorporating legumes, beans, chickpeas, whole grains, leafy greens, and root vegetables into meals might help vegetarians increase their fibre intake. Add apples, berries, oranges, nuts, seeds, and fibre-rich snacks like roasted makhana.

What is a recommended fibre intake?

According to health guidelines, women should consume 25 grams of fibre per day, while men should consume 38 grams. This varies depending on age, gender, and exercise level, thus consulting a nutritionist is recommended for individualized advice.

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