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25 High-Fiber Foods You Should Eat
Fibre is a plant constituent that is generally resistant to human digestion. The word fibre originates from the Latin word fibra, meaning fibre, thread, string, filament, entrails. Fibre is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.
Plant material in diet that is resistant to enzymatic action in the digestive system is called as dietary fibre (1). Fibre provides structural support to plant cell walls and plant in general. The diets which contain a good amount of fibre have been reported to have positive effect on health.
Why fibre is a must in our diets?
Because of the following health benefits that dietary fibre offers (1)
- Adds bulk to the diet, making us feel full faster (Helps maintaining weight)
- Holds water increases stool weight (Prevents constipation)
- Helps manage glucose and LDL cholesterol levels in blood (Aids in management of diabetes and reduces risk of heart diseases)
- Helps regulate blood pressure
- Balances intestinal pH and stimulates intestinal fermentation production of short-chain fatty acids
- May reduce risk of colorectal cancers
High fiber foods you should eat
- Whole wheat flour
Use whole wheat flour at home as it has 13 % fiber. Avoid refined wheat flour products.
Oats also are a good source fiber, about 10 % and they also contain beta glucans which have several health promoting effects
Popcorn provides 8.4 % fiber and they can be used as a healthy snack.
Quinoa is a pseudo-cereal which provides complete protein and it is gluten free. It also provides 7 % dietary fiber.
- Chia seeds
These chia seeds contain almost 34 % fiber. But soak them for 10 minutes before eating so that choking should not become an issue.
- Flax seeds
Not only do flax seeds contain 27.5 % of dietary fiber they also provide omega 3 fatty acids.
Almonds contain 12.5 % fiber along with several other nutrients.
- Pistachio nuts
These nuts are loaded with nutrients and they also provide 10.6 % fiber.
- Passion fruit
Passion fruit provides 10.4 % dietary fiber along with micronutrients and antioxidants.
- Dried coconut
Dried coconut is an excellent source of dietary fiber 16 % and it also provides calcium.
Dates contain 8 % dietary fiber.
Apart from being a good source of protein and iron peas also provide 5.7 % dietary fiber.
- Mung beans
Beans such as mung bean whole are good sources of protein especially for vegans and vegetarians and at the same time provide 16.3 % dietary fiber.
- Soy nuts
A source of complete protein soy nuts makes an excellent snack. They also contain omega 3 fatty acids health-promoting phytosterols and also provide 17 % fiber.
- Sesame seeds
These are oil seeds which are used in Indian cuisine a lot they also contain 14 % fiber.
Rajma because it is eaten as a whole legume is a good source of protein and also contains 6.4 % fiber.
These days millets are becoming very popular and most of the credit goes to the dietary fiber which is 8.5 % on an average. Pearl millet, foxtail millet and ragi are very popular millets used as staple food.
These fruits are a good source of fat and they also contain 6.7 % of dietary fiber.
Rich source of vitamin C and other antioxidants pomegranate also contains 4 % dietary fiber.
These are dried grapes and they can be eaten as such or can be incorporated into sweet and savoury dishes. They contain 3.7 % dietary fiber.
A very rich source of vitamin C and loaded with antioxidant activity guava is also a good source of fiber, 5.4 %.
Prunes have 7 % fiber which makes it a rich source of fiber.
Sapota is a very popular fruit and it contains 5.3 % fiber.
Gooseberry is a rich source of vitamin C and it also contains 4.3 % fiber.
Bananas contain 2.6 % fiber and is fair source of dietary fiber.
Fiber is not digested in our body. But it provides innumerable health benefits. Make sure you incorporate high fiber foods as a part of your balanced diet.
- Dhingra, D., Michael, M., Rajput, H. and Patil, R.T. (2011) Dietary fibre in foods: A Review, Journal of food science and technology. 49 (3).