You’ve probably heard the saying ‘Eat more fibre’ a dozen times in the past, but do you know why fibre is good for you? It’s crucial for keeping your gut healthy and can also reduce the risk of chronic health conditions. But, do you know which foods are loaded with fibre? We decided to round up some fibre food items that you must include in your diet. And the best part is that besides fibre, these are also protein rich foods.
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Fibre Rich Foods In India
Here are some fibre rich foods that you can easily get your hands on in India.
Beans
Lentils and other beans are loaded with fibre. You can easily include them in your diet by adding them to your soups, stews, curries and even salads. Certain beans like edamame even make for a great fibre rich snack as it consists of 9 grams of fibre in a half-cup serving of shelled edamame. Another bonus is that these beans act as a great source of plant protein too.
Broccoli
If you’ve been ignoring your broccoli, here’s why you need to stop doing that. Broccoli is a type of cruciferous vegetable and is one of the most nutrient-dense foods on the planet. Studies have shown that the veggie includes five grams of fibre per cup and can positively support the bacteria in your gut. Apart from this, it’s also loaded with vitamin C, K, B and iron among other nutrients. So, go ahead, look up for interesting broccoli recipes to include the veggie in your diet.
Brussel Sprouts
Brussel sprouts are related to broccoli and come with a great nutrient list. One cup of the vegetable consists of 3.3 grams of fibre. It’s also very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants. There are multiple ways in which you can include the vegetable in your diet, but our favourite way is by roasting it with apples and drizzling some balsamic vinegar on top. Yumm!
Avocados
One look at the ‘gram and you’d know that avocados are everywhere! Netizens seem to be obsessed with them and for all the right reasons. They pretty much go with everything—toast, eggs, entrees, salads, smoothies etc. A lot has been said about their hefty dose of healthy fats, but did you know that one cup of avocado consists of 10 grams of fibre? BRB, counting the gms of fibre we’ve been consuming in our daily guac! Avocados are also an important food for hair growth.
Popcorn
If you needed another reason to indulge in your fave binge-watch snack, here’s one. There’s one gram of fibre in every one cup of popcorn. That’s not it, popcorn is a whole grain which means that it can help satiate cravings. And we mean plain popcorn, not the unhealthy butter and caramel-coated ones.
Apples
Apples are one of the most delicious fruits and including them in your diet will definitely boost your fibre intake. One apple contains about four grams of fibre and they have plenty of other benefits to offer too. Apparently, the magical fruit can help fight asthma and is also good for your heart.
Dry Fruits
Dry fruits like figs, prunes and dates are often recommended to those struggling with constipation so it should come as no surprise that they are loaded with fibres. They contain a type of natural sugar called sorbitol, which can help your bowels. However, we strongly advise against eating too much of them as it can lead to diarrhoea. Opt for small servings regularly.
Carrots
Here’s another fibre rich food that we love. The root vegetable is not just crunchy and tasty, but also highly nutritious. It includes vitamin K, vitamin B5, magnesium and fibre. You can add them to your soups and salads, but we love eating them raw.
Beetroot
Is there anyone that doesn’t like beets? We don’t think so! It’s pretty-looking, delicious and can be added to anything and everything. But, did you know that one cup of raw beet contains 3.8 grams of fibre? That should be reason enough to add them to your diet.
Artichoke
We get it, we’re not a fan of the vegetable too, but artichokes have an impressive nutrient chart. It includes most of the vitamins and is one of the world’s most fibre rich food. Just wait till you try them roasted!
Green Peas
We love adding peas to our rice preparations, it adds that extra pop of colour and is also quite delicious. And one cup of it can provide you with nine grams of fibre. Here’s another reason to add this delicious and healthy fibre rich food to your diet!
Cauliflower
Apart from two gms of dietary fibre, cauliflower includes 30 gms of sodium, two gms of protein and five gms of carbs among other nutrients. We bet roasted cauliflower is suddenly sounding like a great meal idea?!
Strawberries
Slice a few into your next salad for next-level flavour and fibre. It’s also loaded with vitamin C and makes for delicious smoothie when blended with bananas and yogurt.
Bananas
Banana benefits are plenty and we have proof! One of the most versatile fruits, a medium-sized banana provides three grams of fibre. Simply dip some in peanut butter and drizzle with honey for the ultimate evening snack.
Raspberries
Raspberries are one of the most delicious fruits ever. You can simply blend them into a smoothie, add to your cake preparations or eat them raw. About two cups of the fruit will help you hit your fibre intake of the day.
Almonds
1 oz serving of almonds contains three grams of fibre and you’d need about a cup to meet your daily fibre requirement. You can soak them in warm water overnight, peel them and eat them raw or add them to your smoothie bowls. Almond butter also contains fibre, however, almond milk does not.
Pecans
Pecans are a little expensive in India, but totally worth it. Our fave way of eating them is by adding them to our spaghetti and indulging in the weekly pecan pies. Apart from being rich in fibre, they also contain zinc, beta carotene and other essential nutrients.
Peanuts
If you’re looking for fibre rich foods for constipation, you need to munch on some peanuts. One cup of roasted unsalted peanuts has 28 grams of fibre. Pair peanut butter with grain-break for an added dose of fibre.
Walnuts
Walnuts are another food rich in fibre and are also great for the heart. Sprinkle some on cereals or salads or blend them into your smoothie to include them in your diet.
Chia Seeds
If you haven’t added the super food to your diet yet, we suggest you do so immediately. Each tablespoon of chia seeds provides four grams of fibre. They’re a great thickener for smoothies and you can also add them to your salads and smoothies.
Barley
Does your barley consumption amount to a few bowls of soups in winter? Try adding more of the tender high-fibre grain to your diet as it has plenty of benefits.
Whole grain pasta
Maida pasta might be bad for you, but whole grain pasta really isn’t. One cup provides six grams of fibre, which is almost twice as white pasta.
Quinoa
It’s no secret that quinoa is considered a superfood and for all the right reasons. It’s packed with proteins and has six grams of fibre per cup, which is almost 40 percent more than brown rice.
Oats
Your go-to breakfast grain might be doing you a lot of good. Oats are packed with heat-healthy soluble fibre. They offer four grams of fibre per cup.
FAQs
Q. What are fibre rich foods?
A: Fibre rich foods are the food items that are rich in fibre.
Q. How can I increase my fibre intake?
A. You can easily increase your fibre content by including certain fibre-rich foods in your daily diet.
Q. What is fibre in diet?
A. Fibre is the part of plant foods that our bodies cannot digest or break down. Fibre can help lower cholesterol, better regulate blood sugar levels, and may prevent intestinal cancer.
Apart from eating fibre rich foods, you can boost your daily fibre intake by eating fruits and vegetables with the skins on.
Also Read: Zinc rich fruits
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