Top 5 High-Fiber Foods

People often complain that they face bowel-related problems each morning. Others complain that they only pass stools once in a couple of days. Some people take powders and syrups every night because they feel that’s the only way to have a regular bowel movement. If this sounds like you, you may be missing out on one vital component in your diet, fibre. People usually focus on their daily protein, carbohydrate, and fat intake. However, they forget about fibre.

High-fibre food items do much more than regulate bowel movements. They also control sugar and cholesterol levels, help lose weight, and improve heart health. They are also extremely satiating. Increasing your daily fibre intake does not have to be a tedious process. There are a lot of food items that contain high fibre that you can incorporate into your daily diet. Here are some quick and easy ways to up your daily fibre intake.

Top 5 high-fibre food groups

There are a lot of options when it comes to high-fibre food items. Here are the most common ones.

1. Vegetables

It’s no secret that vegetables are one of the best sources of fibre. An added benefit is that most vegetables are low in calories, making them a great option for people trying to lose weight. An easy way to increase your daily intake of high-fibre vegetables is to have a salad with your meals. You can also steam vegetables and add some salt and pepper for a filling evening snack. Clear soups are also a delicious way of consuming veggies.

Some high-fibre vegetables include the following.

• Green peas (boiled)

• Broccoli (boiled)

• Turnip greens (boiled)

• Potato with skin (baked)

• Sweet corn (boiled)

• Cauliflower (raw)

• Carrot (raw)

2. Fruits

Most people think of fruit as an excellent source of vitamins, especially Vitamin C. However, eating fruits regularly is also a great way to get in your daily dose of fibre. The good news is that fruits are usually sweet and juicy and can be eaten without any cooking or preparation. The best way is to eat one fruit at a time, preferably between meals. Combining fruits incorrectly can be harmful. High-fibre fruit options include the following.

• Raspberries

• Pear

• Apple

• Banana

• Orange

• Strawberries

3. Nuts and seeds

People are often advised to eat dried fruits and nuts every morning. Consuming soaked almonds and walnuts is linked with better brain function. Nuts are also a filling snack option. Here are some examples.

• Chia seeds

• Almonds

• Pistachios

• Sunflower kernels

4. Grains

Whole grains are a great way to start your day. A bowl of overnight oats is one of the simplest breakfast options. Simply soak oats in milk and refrigerate overnight. In the morning, you can top it off with nuts, fruit, and nut butter to prepare a healthy and yummy breakfast treat. Here’s a list of grains.

• Spaghetti, whole-wheat (cooked)

• Barley, pearled (cooked)

• Bran flakes

• Quinoa (cooked)

• Brown rice (cooked)

• Whole-wheat bread

5. Legumes

Legumes are also good for you if you are looking for a high-fibre diet. They help in a smooth bowel movement. Here’s a list of legumes. 

• Split peas (boiled)

• Lentils (boiled)

• Black beans (boiled)

• Baked beans (canned)

What is fibre and what types are there?

Fibre is a carbohydrate that the body cannot digest. It can’t be broken down into sugar and is passed through the body in an undigested form.

Types fibre:

• Soluble fibre - It can dissolve in water. 

Eg: Oats, nuts, beans 

• Insoluble fibre - It cannot dissolve in water. 

Eg: Brown rice, almonds, legumes 

Benefits of fibre

1. Helps with bowel movements

2. Lowers cholesterol 

3. Helps to keep blood sugar in check

4. Helps in weight loss 

5. Keeps you feeling full for a long time

What happens if you don’t eat enough fibre?

One of the most common problems associated with a low-fibre diet is constipation. Chronic constipation and strain can also result in haemorrhoids or piles.

Do you feel hungry soon after lunch or dinner? This could be because you aren’t including fibre in your diet. Low-fibre diets also result in fluctuations in blood sugar and high cholesterol levels.

Another very important role that fibre plays in the body is controlling inflammation and maintaining the gut microbiome. Fibre supports these healthy bacteria and helps in the digestion of food. Its deficiency has been linked with inflammatory bowel disease. 

Can you eat too much fibre?

Yes! People on diets that focus on only fruits and vegetables often end up facing this problem. Too much fibre can result in bloating, gas, stomach ache, and cramps. So if you are on a vegan or raw food diet, make sure not to overdo it. A simple way to avoid this is to drink enough water every day, exercise regularly, and of course, limit your fibre intake.

Consuming a high-fibre diet does not have to be a complicated process. Making small changes like switching to whole wheat flour or snacking on dried fruits can make a big difference. Luckily, the regular Indian diet already contains a lot of dals and grains that are rich in fibre.

A regular diet rich in food items with fibre ensures good bowel health, improved digestion, and even keeps chronic problems like diabetes at bay.

Frequently Asked Questions (FAQs)

Here’s a list of common questions and their answers related to food items that are high in fibre.

What are the benefits of a high-fibre diet?

The benefits of a high-fibre diet include the following.

• It helps in weight loss.

• Lowers the risk of developing Type 2 Diabetes.

• Improves heart health.

• Regulates bowel movements and prevents constipation.

• It maintains gut health, improves digestion, and increases good bacteria in the gut.

• Helps detoxify the body naturally and reduces the absorption of unhealthy fats.

• Might reduce the chances of developing cancer.

How much fibre should I eat every day?

The recommended daily fibre varies from person to person in different regions. On average, about 35 to 40 gm (approximately 38gm) of fibre is recommended each day. Persons consuming a regular Indian diet were found to have a daily fibre intake of about 15 to 25 gm.

I recently changed my diet plan and now I am getting cramps and pain. Why is this happening?

Typically, diet plans for weight loss focus on increasing the intake of food items that contain fibre. However, suddenly increasing your fibre intake a lot can be risky too, and result in cramps and pain. Make sure to increase fibre intake gradually. It’s also important to drink enough water with it.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.

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