Fibre is a type of carbohydrate that cannot get digested and leaves the stomach undigested due to a lack of an enzyme in the human body. But if it doesn’t get absorbed, why is it so important to have it in the diet? Because gut-friendly bacteria in your body get fed on it and provide numerous health benefits such as;
- Maintains healthy weight
- Manages cholesterol levels
- Cures constipation
- Promotes healthy blood sugar levels
- Reduces risk of colon cancer
The daily requirement of dietary fibre is approximately 25 – 30 g/day which seems like a small quantity, but not many people can meet even half of the recommended amount.
Fortunately, fibre-rich foods are easy to incorporate as well as always available. So, here are the top 10 fibre-rich foods you need to add to your diet right away!
- Lentils
Lentils such as green gram, horse gram, and red lentils are cheap and nutritious food as it’s a good source of proteins for vegetarians and rich in carbohydrates. Additionally, the fibre content in such lentils is 7- 17 g per 100 grams, making them the best fibre-rich food.
- Oats
Undoubtedly it’s high in vitamins, minerals, and antioxidants, not just that the fibre content is 10.1 g per 100 grams, and they also contain a soluble fibre called beta-glucan that controls blood sugar and cholesterol levels.
So think before missing out on this healthy breakfast option that may work wonders on your health.
- Guava
Guava is rich in antioxidants, vitamin C, potassium, and fibre which is about 5.4 g per 100 g. Additionally, it helps boost heart health, relieve menstrual pain, aids in healthy bowel movements, and cures constipation.
- Popcorn
Popcorn can be your go-to snack if you want something filling and tasty, but always prefer air-popped popcorns as adding excess fat can significantly decrease the fibre proportion.
The fibre content in Popcorn is 14.4 g of fibre per 100 g.
- Chia seeds
They are not just rich in minerals such as calcium, phosphorus, and magnesium but are also the best source of fibre containing 34.4 grams per 100 grams. It’s added to drinks, puddings, or fruit salads.
- Carrots
This crunchy and sweet vegetable is rich in vitamin K, Vitamin B-6, beta-carotene (Pigment that converts to Vitamin A), and magnesium. About 2.8 g of fibre is present in 100 g of carrot.
- Green peas
As it is rich in protein and fibre, it keeps you full for a long time and contains almost every vitamin and mineral along with significant amounts of fibre, which is about 4 g/100 g.
- Barley
The fibre content is about 15.6 g /100g of barley. It consists of soluble fibre that binds with water and various other molecules while passing through the digestive tract, which reduces the pace of sugar absorption in the bloodstream; and the risk of colon cancer.
- Pear
This sweet bell-shaped fruit is rich in folate, vitamin C, and potassium. It has about 4.5 g/100 g of fibre, most of which is present in the skin; hence it’s advisable to eat without peeling it.
- Kidney beans
About 6.9 g of fibre is present in about 100 g of cooked kidney beans and has adequate amounts of resistant starch, which plays a crucial role in weight loss.
Now you know why fibre is essential for your health. Try adding these fibre-rich foods to your diet and get supplemented with adequate fibre each day.