The need of the body for fibre is simply undeniable. Not only does it helps in efficient bowel movement, but also reduces the risk of stroke, hypertension and heart diseases. Unfortunately fibre consumption is remarkably all time low, with less than 5% of Americans meeting their daily dietary fibre requirements.
Why Do You Need Fibre?
Interestingly fibre is something the body very much needs, but is never really digested. In fact it remains more or less the same from plate to toilet. Fibre basically is of two varieties, soluble and insoluble. Most of the plant-based fibre is a mixture of the two varieties.
Soluble fibre transforms into gel within the stomach and slows the digestion process. This helps in lowering the cholesterol levels as well as blood glucose. However, insoluble fibre on the other hand remains the same all the way through the intestines, adding bulk to the undigested food making it easier to pass through the bowels. Also a point to note is, regardless of the type, both the fibres are not really absorbed into the body.
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Inadequate fibre content in the food leads to constipation, which can make the process of going to the bathroom a painful and uncomfortable experience. Consuming high quantity of fibre regulates the speed of digestion along with contributing to Satiety, hence it helps a great deal in controlling blood sugar as well as appetite.
Though fibre is an essential part of the diet, overdoing it is also not a good idea since too much fibre moves the food rather quickly through the intestines, which means lesser absorption of minerals and nutrients. This may also result in gastric irritation, stomach bloating and cramping, especially when the fibre intake is exponentially increased overnight.
General Recommended Daily Fibre Requirement
- Women- 25 grams
- Men- 35-40 grams
Ultimate 9 High Fibre Foods to Include in Your Diet
#1 Avocados
Total Dietary Fibre: 10.5 grams per cup
Other Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium
Avocados are rich in fibre. The content of fibre in them depends on the type. Basically there are two main varieties used, Florida avocados that are bright green and smooth skin and California avocados that are smaller in size, darker and has dimples. Florida avocados have more insoluble fibre content than the California avocados. Not only are they rich in fibre, avocados are also packed with healthy fats that help to lower cholesterol and reduce the risk of heart diseases.
#2 Berries
Total Dietary Fibre: 8 grams of fibre per cup
Other nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Omega 6 fatty acids, potassium, Magnesium, Manganese
Berries are high in Vitamin K that is associated with enhancing the bone density, while the raspberry’s high manganese content help to support healthy bones, skin, and blood sugar levels. All of these are in addition to providing you with sufficient amount of fibre. Berries are mostly abundant in soluble fibres that aid in digestion, easy bowel movement as well as maintaining blood glucose level.
#3 Figs
Total Dietary Fibre: 14.6 grams for 1 cup
Other Nutrients: Vitamin A, Vitamin C, Vitamin B6, Panthothenic acid, Potassium, Manganese, Copper.
Bothe fresh as well as dried figs are a great source of fibre. Unlike many other fruits, figs have a near perfect balance of both soluble as well as insoluble fibres. Figs are associated with maintaining blood pressure and protection against Macular degeneration in addition to its high Fibre content. Even if you do not like dried figs, fresh figs are tasty, and can be used in salads, cereal toppings and even stuffed with bread and other bakery items.
#4 Peas
Total Dietary Fibre: 8.6 grams per cup
Other Nutrients: Vitamin C, Vitamin K, Vitamin A, Vitamin B6, Thiamine, Manganese, Folate, Proteins.
Green peas are loaded with fibre, powerful antioxidants, strong anti-inflammatory properties and phytonutrients that are essential for the body. Frozen peas are available all around the year, but it is best to have them fresh. You can either steam them, or use them as accessory ingredient in a dish, or just drop them in a salad. They have a gentle sweetness and majorly have insoluble fibres. They have a high amount of vitamin C and quite a good amount of Thiamine and Folate that form a very essential part of the nutrient requirement of the body.
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#5 Artichokes
Total Dietary Fibre: 10.3 grams per cup
Other Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin B complex, Vitamin K, Potassium, Manganese and Phosphorous.
Artichokes are quite low in calories, abundant in fibre and essential nutrients. They form a great addition to your diet. They have both soluble as well as insoluble fibres in good quantity. Nearly half of the women’s requirement is met with just a medium sized artichoke. In addition, artichokes are abundant in powerful Antioxidants.
#6 Okra
Total Dietary Fibre: 8.2 grams per cup
Other Nutrients: Vitamin A, Vitamin C, Vitamin K, Riboflavin, Thiamine, Niacin, Calcium, Iron, Phosphorous, Zinc, Protein.
Okra has always been one of the staple foods in India and southern part of America and for a good reason. Just one cup of okra provides nearly 1/3rd of daily dietary fibre requirement. Besides okra is also one of the top foods that are rich in Calcium. It is also packed with a wide range of vitamins and minerals that are absolutely essential for a healthy living. Okra majorly has insoluble fibres.
#7 Chickpeas
Total Dietary Fibre: 8 grams per cup
Other Nutrients: Vitamin B Complex, Vitamin E, Proteins, Copper, Folate, Manganese, Omega-6 fatty acids, Omega-3 fatty acids.
Chickpeas are used all over the globe in varieties of cuisines. They are absolutely rich in Insoluble fibres as well as soluble fibres. Besides they are abundant in essential nutrients and Vitamins. These small beans provide for about 1/3rd of the daily recommended dietary requirement. They can be just boiled in salt water and had, or added in a hummus recipe, or in any Indian based curries and snacks.
#8 Nuts
Almonds Total Dietary Fibre: 0.6 grams per 6 almonds
Walnut Total Dietary Fibre: 1.9 grams of fibre per ounce of walnut
Almond Other Nutrients: Proteins, Vitamin E, Manganese, Magnesium, Riboflavin, Omega-6 fatty acids
Walnut Other Nutrients: Protein, Manganese, Copper, Omega-6 fatty acids, Omega-3 fatty acids, Folate, Vitamin B6, Phosphorus
Though they are relatively smaller in comparison to a few foods mention above, nuts are a super healthy way to quickly substitute fibres in your diet. Almonds are quite low in calories and fats as compared to walnuts, while higher in potassium and protein. However walnuts have been show to increase verbal and reasoning abilities, memory and mood. It is also believed to support neurological function.
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#9 Quinoa
Total Dietary Fibre: 5 grams of fibre per cup
Other Nutrients: Vitamin A, Vitamin E, Vitamin K, Iron, Vitamin b6, Magnesium, Potassium.
Quiona has an amazing nutritional profile as it is not only rich in fibre but also in quite a few essential nutrients and minerals. It provides about 1/5th of dietary fibre requirements and promotes overall health. It is rich in potassium, Iron, Vitamin B6, Magnesium and Manganese.
