Fibre is one of the most important nutrients for the body. Fibre rich foods like vegetables and foods should be part of your daily diet. There are two types of fibre soluble and insoluble fibre. Soluble fibre.
- Soluble Fibre
Soluble fibre like beta glucan, pectin and inulin dissolves in the water forming a gel like substance. Soluble fibre helps to lower cholesterol, slows down sugar absorption and feeds beneficial gut bacteria.
- Insoluble Fibre
Insoluble fibre like cellulose and hemi cellulose does not dissolve in water and provides benefits like regular bowel movement, supports healthy gut mobility and adds bulk to the stool.
A diet rich in fibre rich foods provides you with all these health benefits and more. In this blog we will understand high fibre foods that you can easily incorporate into your diet.
Food Rich in Dietary Fibre
1. Split Peas
Spilt peas are a rich source of soluble fibres. They are the best type of legumes for daily fibre intake. Split peas are also rich in protein and iron. Split peas are low in calories which is great for weight loss.
Fibre Content – 8.34g/100g
2. Lentils
Lentils are nutritional powerhouse providing protein, fibre, vitamins and minerals. Lentils are regularly included in foods like dal and vegetables. Lentils are also low in fibre making them a healthy source of fibre.
Fibre Content – 10.7g/100g
3. Black Beans
Beans are generally high in fibre and provide multiple health benefits. Black beans are the best among beans providing fibre protein, potassium and antioxidants. Black beans can be easily added to your soups and salads.
Fibre Content – 15g/100g
4. Avocados
Avocados are fibre rich foods for weight loss. Avocados also provide vitamin C, potassium, magnesium, vitamin E, and various B vitamins. Avocados and toast are the most popular breakfast food for weight loss. It can also be added to the salads.
Fibre Content – 6.7g/ 100g
5. Chia seeds
Many health experts suggest eating chia seeds first thing in the morning. Chia seeds contain fibre, omega-3-fatty acids and protein. They can be easily added to smoothies, yogurt or oatmeal.
Fibre Content – 16.5g/100g
6. Raspberries
Raspberries are the top source of fibre for your daily fibre intake. They are also rich in antioxidants which decrease oxidative stress and lower your risk of diseases.
Fibre Content – 6.5g/ 100g
7. Barley
Barley is a whole grain that is rich in fibre, essential vitamins and minerals. It is rich in soluble fibre called beta glucan known to lower heart disease risk.
Fibre Content – 6g/100g
8. Popcorn
Popcorn and fun and healthy fibre food that you can enjoy as a snack. Popcorn is also less in calories so you can enjoy it without worrying about weight gain.
Fibre Content – 14.5g/100g
9. Sweet Potato
Sweet potato is a fibre rich vegetable which can help you to stay full for a long period of time. Sweet potatoes can be baked or roasted and used as a side dish.
Fibre Content – 3g/100g
10. Nuts
Nuts are versatile high fibre food that can be easily incorporated into your diet. You can add them to your smoothies, shakes, breakfast food like upma or you can just eat them on the go. Nuts such as almonds, pistachios and walnuts are also good sources of protein.
Fibre Content – 13.3g/100g
11. Artichoke
Artichoke is rich in fibre, vitamin K and folate that promotes liver health. Artichoke can be grilled, roasted steamed or used as a side dish.
Fibre Content – 5.4g/100g
12. Brussel Sprouts
If you avoided brussel sprouts as a kid, then you might want to give it a second thought. Brussel sprouts are a good source of fibre along with antioxidants like vitamin C and K. Brussel sprouts can be roasted, sautéed, or grilled and used as a side dish.
Fibre Content – 3.8g/100g
13. Broccoli
Broccoli is a healthy vegetable that contains vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Broccoli is also a good source of fibre which can help you to improve your digestion.
Fibre Content – 2.6g/100g
14. Rye Bread
Rye bread is a high fibre bed that can be used as a base for healthy sandwiches, toast or snacks. It is also a good source of protein.
Fibre Content – 2g/100g
15. Quinoa
Quinoa provides fiber and is a useful source of protein for those on a plant-based diet. Quinoa is also rich in magnesium iron, zinc, potassium, and antioxidants.
Fibre Content – 2.8g/100g
16. Apple
Apples are the source of both soluble and insoluble fibre. Apples aid in digestion and improve gut health. Avoid drinking apple juice as it lacks fibre compared to fruit.
Fibre Content – 2.8g/100g
17. Oats
Oats are a popular breakfast choice for people due to their health benefits. Oats are high in protein which is good for weight management. Oats are also rich in fiber and are high in vitamins, minerals, and antioxidants. Oats contain beta-glucan, a powerful soluble fibre which helps to manage blood sugar and cholesterol.
Fibre Content – 10g/100g
18. Flaxseed
Flaxseeds are high-fiber seeds, with one tablespoon of flaxseeds containing about 2 grams of fiber. They are also rich in omega-3 fatty acids and can be added to smoothies, and yogurt, or used as a topping for oatmeal or cereal.
Fibre Content – 2g/100g
19. Prunes
Prunes are delicious fruits high in fibre. They are also rich in antioxidants which can help you to improve your immune system. Avoid drinking prune juice often as the juice lack the fibre content.
Fibre Content – 3g/100g
20. Edemame
Edamame is a great source of fibre. They are one of the best sources of plant protein making it an excellent choice for vegans and vegetarians.
Fibre Content – 4g/100g
Conclusion
Dietary fibres are essential for your health. This article gives you the list of foods which are high in fibre. It is important to incorporate fibre gradually in the diet as rapid increase may lead to bloating. Don’t forget to drink plenty of water for the smooth digestion of fibres.
FAQs
1. Which food is highest in fiber?
Beans and lentils are high in fibre with almost 15g of fibre per 100g.
2. How can I get 25 grams of fiber a day?
Incorporate fibre rich foods like fruits, vegetables, lentils, beans and whole grains in your every meal to get 25g of fibre daily.
3. Is rice high in fiber?
No, rice is not high in fibre.
4. How to increase fiber?
Eat high fibre foods like lentils, beans, seeds, fruits and nuts to increase your daily fibre intake
5. How much fiber do I need daily?
According to the health expert you need 25g-30g fibre daily.
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