Fibre is hiding in foods you probably havent even thought of. And it is an essential part of your diet you shouldnt be ignoring.
Berries, vegetables and fruit are all great sources of fibre. Which are the best high fibre foods? Lets find out.
But first, what is fibre and how much should you have in your diet?
Understanding Fiber: The Essential Component of Your Diet?
In the realm of nutrition, fiber stands out as a pivotal component that plays numerous roles in maintaining our health. Often referred to as dietary fiber, it encompasses a variety of plant-based substances that the body can’t digest or absorb. Unlike fats, proteins, or carbohydrates, which the body breaks down and absorbs, fiber passes relatively intact through our digestive system. But its journey through our body is far from insignificant. In fact, fiber’s path through our digestive tract offers a range of health benefits, making it a must-have in our daily diets.
The Two Types of Fiber: Soluble and Insoluble
Fiber is broadly categorized into two types: soluble and insoluble, each serving distinct purposes within the body and offering unique health benefits.
- Soluble Fiber dissolves in water to form a gel-like substance. This type of fiber helps to lower blood glucose levels and blood cholesterol. It’s found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
- Insoluble Fiber does not dissolve in water. It is instrumental in adding bulk to the stool and appears to help food pass more quickly through the stomach and intestines. This type of fiber is found in whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.
The Health Benefits of Fiber
The benefits of consuming a fiber-rich diet are extensive. Here are just a few reasons why fiber is crucial for your health:
- Digestive Health: Fiber increases the weight and size of your stool and softens it, making it easier to pass and reducing the chance of constipation. For those with loose, watery stools, fiber can help to solidify the stool because it absorbs water and adds bulk.
- Heart Health: High fiber intakes are associated with a lower risk of heart disease. Soluble fiber, in particular, is known to lower total and LDL cholesterol levels, thereby reducing the risk of heart disease.
- Weight Management: High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. Additionally, high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.
- Blood Sugar Control: Fiber, especially soluble fiber, can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
- Cancer Prevention: Some research suggests that eating a diet high in fiber may help prevent colorectal cancer, although the evidence is not yet conclusive.
Incorporating Fiber into Your Diet
To reap the benefits of fiber, adults should aim for a daily intake of at least 25 grams for women and 38 grams for men. This can be achieved by incorporating a variety of fiber-rich foods into your diet, such as whole fruits and vegetables, legumes, whole grains, nuts, and seeds. Remember, when increasing your fiber intake, it’s important to do so gradually and to increase your water intake as well to help fiber do its job effectively and comfortably.
27 High Fibre Foods!
After saying all of the above, just what foods are high in fibre? Here are 27 high fibre foods.
- Chia seeds: 10.6 grams of fiber per ounce (about 2 tablespoons).
- Flaxseeds: 2.8 grams of fiber per tablespoon.
- Lentils: 15.6 grams of fiber per cup (cooked).
- Black beans: 15 grams of fiber per cup (cooked).
- Chickpeas (Garbanzo beans): 12.5 grams of fiber per cup (cooked).
- Oats: 4 grams of fiber per ½ cup (raw).
- Barley: 6 grams of fiber per cup (cooked).
- Quinoa: 5 grams of fiber per cup (cooked).
- Almonds: 3.5 grams of fiber per ounce (about 23 almonds).
- Broccoli: 5 grams of fiber per cup (cooked).
- Brussels sprouts: 4 grams of fiber per cup (cooked).
- Avocado: 10 grams of fiber per cup (sliced).
- Pears: 6 grams of fiber per medium pear (with skin).
- Apples: 4.4 grams of fiber per medium apple (with skin).
- Raspberries: 8 grams of fiber per cup.
- Bananas: 3.1 grams of fiber per medium banana.
- Carrots: 3.6 grams of fiber per cup (raw, chopped).
- Beets: 3.8 grams of fiber per cup (cooked).
- Artichokes: 10.3 grams of fiber per medium artichoke (cooked).
- Sweet potatoes: 4 grams of fiber per medium sweet potato (with skin).
- Dark chocolate (70-85% cacao): 3.1 grams of fiber per ounce.
- Whole wheat pasta: 6.3 grams of fiber per cup (cooked).
- Popcorn: 1.2 grams of fiber per cup (air-popped).
- Nuts (mixed nuts): 2.9 grams of fiber per ounce.
- Psyllium husk: 7 grams of fiber per tablespoon.
- Split peas: 16.3 grams of fiber per cup (cooked).
- Whole wheat bread: 2 grams of fiber per slice.
Granted, some are a bit out there, but most you could either cram into a chilli or each raw!
Fiber is a fundamental component of a healthy diet, contributing to our overall well-being in myriad ways. By understanding the types of fiber and their benefits, we can make informed choices about our diet and enjoy the full spectrum of health advantages fiber has to offer.
