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

1. Whole wheat flour

Use whole wheat flour at home as it has 13 % fiber. Avoid refined wheat flour products.

2. Oats

Oats also are a good source fiber, about 10 % and they also contain beta glucans which have several health promoting effects

3. Popcorn

Popcorn provides 8.4 % fiber and they can be used as a healthy snack.

4. Quinoa

Quinoa is a pseudo-cereal which provides complete protein and it is gluten free. It also provides 7 % dietary fiber.

5. 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.

6. Flax seeds

Not only do flax seeds contain 27.5 % of dietary fiber they also provide omega 3 fatty acids.

7. Almonds

Almonds contain 12.5 % fiber along with several other nutrients.

8. Pistachio nuts

These nuts are loaded with nutrients and they also provide 10.6 % fiber.

9. Passion fruit

Passion fruit provides 10.4 % dietary fiber along with micronutrients and antioxidants.

10. Dried coconut

Dried coconut is an excellent source of dietary fiber 16 % and it also provides calcium.

11. Dates

Dates contain 8 % dietary fiber.

12. Peas

Apart from being a good source of protein and iron peas also provide 5.7 % dietary fiber.

13. 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.

14. 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.

15. Sesame seeds

These are oil seeds which are used in Indian cuisine a lot they also contain 14 % fiber.

16. Rajma

Rajma because it is eaten as a whole legume is a good source of protein and also contains 6.4 % fiber.

17. Millets

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.

18. Avocados

These fruits are a good source of fat and they also contain 6.7 % of dietary fiber.

19. Pomegranate

Rich source of vitamin C and other antioxidants pomegranate also contains 4 % dietary fiber.

20. Raisins

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.

21. Guavas

A very rich source of vitamin C and loaded with antioxidant activity guava is also a good source of fiber, 5.4 %.

22. Prunes

Prunes have 7 % fiber which makes it a rich source of fiber.

23. Sapota

Sapota is a very popular fruit and it contains 5.3 % fiber.

24. Gooseberries

Gooseberry is a rich source of vitamin C and it also contains 4.3 % fiber.

25. Bananas

Bananas contain 2.6 % fiber and is fair source of dietary fiber.

Final word

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.

References

1. 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).
   https://www.ncbi.nlm.nih.gov/pubmed/23729846