Several types of fibre promote weight loss, lower blood sugar levels, and help prevent constipation. Fibre is not digested in your stomach, so it ends up in your colon, where it feeds friendly gut bacteria. The term fibre refers to any carbohydrate that is hard for your body to digest. For every 1,000 calories you consume, the Academy of Nutrition and Dietetics recommends 14 grams of fibre per day. In that case, women would need 24 grams of fibre, and men would need 38 grams. Getting enough fibre in the diet means eating a variety of fruits and vegetables, legumes, and whole grains. That is why it is important to have high fibre foods in our diet.
High Fibre foods are an important part of a healthy diet, but it is important to incorporate fibre-containing foods slowly over a few days to avoid gastrointestinal discomfort, such as gas and bloating. By increasing your fibre intake and drinking plenty of water, you can help deter these symptoms. Just because you can’t burn fibre for fuel doesn’t mean it’s less beneficial. Dietary fibre intake should be around 14 grams for every 1,000 calories consumed. This is equivalent to about 24 grams for women and 38 grams for men.
Green Peas
Despite their small size, peas are packed with fiber. Adding frozen peas to pasta or rice dishes is an easy way to include green vegetables. “Peas are also a good source of vitamin A, which may maintain healthy skin and eyes, as well as vitamin K, which may help maintain bone strength,” according to the USDA.
Avocados
Avocados have about 5 grams of fiber, and that’s 18 per cent of your daily value for fiber. You’ll benefit, too, from avocados’ fat content. Unlike carb-heavy fruits, avocados are loaded with heart-healthy monounsaturated fat. Aside from being high in vitamins C, potassium, magnesium, vitamin E, and various B vitamins, avocados have numerous health benefits.
Bananas
Vitamin C, vitamin B6, potassium, and many other nutrients are found in bananas. You can also eat them with a nut butter sandwich for the added hit of protein they provide. Green or unripe bananas also contain a lot of resistant starch, an indigestible carbohydrate that works like fiber.
Broccoli
A cruciferous vegetable, broccoli is loaded with vitamin C, folate, B vitamins, potassium, iron, manganese, and antioxidants. It also contains powerful cancer-fighting nutrients, as well as vitamin K, folate, and iron. It comes from the same genus as cauliflower, cabbage and kale, so you can think of it as the fiber veggie. Because it is cruciferous, it is rich in many nutrients as well as fiber. There is some evidence that broccoli’s five grams of fiber per cup can help keep your gut healthy and in balance because it supports the bacteria in the gut.
Popcorn
A snack high in fiber, like air-popped popcorn, may be the best option for individuals looking to increase their fiber intake. The Fiber-to-calorie ratio, however, will significantly decrease if you add too much fat. The snack (when eaten in its natural state and not covered in butter, like at the movies) contains one gram of fiber per cup, and it’s even known as the “King of Snack Foods,” thanks to its fiber content.
Apples
It’s not always true that “an apple a day keeps the doctor away,” but eating an apple can boost your fibre intake, according to research17. There are around four grams of fiber in an apple, depending on its size. And apples make a great snack.
Dried Fruits
These fruits contain a natural sugar called sorbitol, which can stimulate your bowels and lead to greater comfort.18 Dried fruits like figs, prunes, and dates can help boost your fiber intake dramatically and are recommended for those with constipation. Eat too many, however, and you’ll likely experience cramping or diarrhoea. After you’ve eaten a small serving, see how you feel before you chow down on any others.
Pears
Among the healthiest fruits, the pear is rich in fiber. According to the USDA, one medium-sized pear has 5 g, which is 20 per cent of the daily recommended intake.
Nuts
Besides being full of protein and good fats, nuts provide many fiber-rich nutrients. Sunflower seeds and almonds, for example, each contain over three grams of fiber. These products can assist you in meeting the FDA’s recommendations for fiber intake of 25 grams per woman and 38 grams per man. Pre-packaged nuts (that are usually cooked in oils and are therefore higher in calories) should be chosen over raw or dry-roasted nuts. Nut kinds of butter also contain fiber.
By eating a high-fiber diet, you can prevent constipation, maintain good gut bacteria, and lose weight. High-fiber diets can also help you prevent heart disease. In addition to choosing high-fiber foods and following dietary tips, such as not peeling off the edible skin on fruits and vegetables, people can increase the amount of fiber in their diet. The recommended daily intake of fiber for women and men is 25 grams and 38 grams, respectively. Fiber may help promote weight loss, lower blood sugar levels, and combat constipation.
Nutriplus FiberFit is a natural source of soluble fibre derived from a plant source called Acacia Gum. Adding it to the diet promotes healthy digestion. The fibre can be added to beverages or sprinkled over food to make every meal fiber rich. By making fibre rich foods a part of your diet, you will be able to lead a healthier life.
