Dietary fibre is referred to as roughage or bulk, is made up of a plant’s part that the body can not digest or consume. Unlike other food additives such as fats, proteins, and carbohydrates, which your body breaks down and absorbs, foods which are rich in fibre cannot be digested by your stomach. Instead, it travels through your small intestine, large intestine and wipes out of your body.
- The presence of fibre in the digestive tract will help the body absorb less cholesterol. This is particularly significant with someone who is on medications for lowering cholesterol and also fibre supplements.
- It maintains a healthy weight. Fruits and vegetables, which are high in fibre, have less calories. Fiber will also make you stay fuller for longer by slowing digestion in the stomach.Since fibre is not digested, it naturally adds bulk to the digestive tract thus stimulating the intestines.
- It helps in controlling blood sugar levels. Foods which are rich in fibre will take longer for your body to break down. This assists in the maintenance of more stable blood sugar levels, which is particularly beneficial for diabetic patients.
- Fibre lowers the risk of Gastrointestinal cancer. Consuming enough fibre will help protect you from different types of cancers, including Colon cancer. There are a number of explanations for this, including the fact that certain fibres, such as pectin in apples, can have antioxidant properties.
Here are 5 foods rich in fibre that are both balanced and filling:
Oats are one of the healthiest grains which is easily available across. It is a good source of vitamins, minerals, and antioxidants.
They contain beta glucan, a soluble fibre with significant blood sugar and cholesterol-lowering properties.
Overnight oats have become a go-to breakfast option.
1 cup of oats contain 16.5 grams of fibre.
The beetroot, also known as beet, is a root vegetable that is rich in folate, iron, copper, manganese, and potassium along with other nutrients.
Beets are also high in inorganic nitrates, which have been shown to have a variety of health benefits, including blood pressure control and exercise efficiency.
A cup of raw beets contains 3.8 grams of fibre.
Strawberries are a tasty, balanced snack that can be consumed right away.
They are also one of the most nutrient-dense fruits with high levels of vitamin C, manganese, and a variety of potent antioxidants.
Enjoy a banana (rich in fibre) and strawberry smoothie which helps you feel full for a longer time.
1 cup of fresh strawberries contains 3 grams of fibre.
Chickpea is a form of legume that is high in nutrients, including minerals and protein.
Hummus is made with chickpeas and is one of the easiest spreads to make at home. It is delicious on salads, vegetables, whole grain toast and more.
12.5 grams of fibre is present in a cup of cooked chickpeas.
5. Chia seeds
Chia seeds are small black seeds that have become extremely common among natural health enthusiasts.
They’re nutrient-dense, with high levels of magnesium, phosphorus, and calcium.
Chia seeds are said to be the most fiber-dense food available.Try them in some homemade granola bars or jelly.
9.75 grams of fibre is contained in an ounce of dried chia seeds.
The recommended daily intake of fibre is 25 grams for women and 38 grams for men which is not met by the majority of people.
To increase your daily fibre intake, try including any of the foods which are rich in fibre mentioned above in your diet for a healthy lifestyle.