High-Fibre Foods You should Eat
Fibre is a portion of plant-derived food which can not be broken down completely by human digestive enzymes. The two types of dietary fibres are soluble fibre and insoluble fibre. These are components of plant-based foods, like seeds, nuts, fruits, vegetables, cereals, whole grains and legumes.
A regular fibre consumption diet is normally associated with lowering the risk of several diseases and supporting health. The type of fibre which is consumed and the benefits which may result in the gastrointestinal system determine the advantages of having fibre.
Fibre is an important nutrient that has many benefits, like fighting constipation, lowering blood sugar levels and promoting weight loss. The daily intake which is recommended usually is 38 g for men and 25 g for women. Visit your healthcare provider, who can plan a diet rich in essential fibres for you as per your bodily requirements.
What are the Types of Fibre?
Significant amounts of soluble and insoluble fibre are present in some plants. For example, plums have thick skin which covers a juicy pulp. The soluble fibre is in the pulp and insoluble fibre is in the skin. A fair amount of fibre is also there in grapes. Both types of fibres are present in a variety of foods such as:
Soluble fibre (Plant Sourced)
- Legumes (soybeans, peas and other beans)
- Barley, rye and oats
- Some fruits (including pears, apple skin, ripe bananas, berries, plums and figs)
- Certain vegetables (like carrots and broccoli)
- Root vegetables and root tubers like onions and sweet potatoes (insoluble fibre is also there in their skin)
- Flax seeds
Insoluble fibre (Plant Sourced)
- Whole grain foods
- Corn bran and wheat
- Legumes like peas and beans
- Seeds and nuts
- Potato skins
- Vegetables such as cauliflower and green beans
- Some fruits including unripe bananas
- The skins of some fruits, including tomatoes and grapes
Some fibres are sold as food additives or supplements. These may be marketed to consumers for losing weight, reducing the risk of colon cancer, lowering cholesterol levels, treatment of various gastrointestinal disorders and for nutritional purposes.
Soluble Fibre (Supplements)
Soluble fibre supplements might be beneficial for relieving symptoms of irritable bowel syndrome, like abdominal discomfort, constipation and diarrhoea. Prebiotic soluble fibre products, which have oligosaccharides or inulin, may bring relief from inflammatory bowel diseases, like Clostridium difficile, ulcerative colitis and Crohn’s disease. These supplements might be effective in an overall dietary plan for managing irritable bowel syndrome by modifying food choices.
Insoluble fibre (Supplements)
Resistant starch from high-amylose corn has been utilised as a supplement and might help in improving glycemic management, insulin sensitivity and relief from diarrhoea.
It occurs naturally in most plants and is chemically defined as oligosaccharides, inulins have nutritional value comparable to carbohydrates. It is extracted from enriched plant sources by manufacturers. It is subtly sweet and can be used to replace flour, fat and sugar and has a health value as a prebiotic fermentable fibre.
Also Read: Potassium Rich Foods
What are the Benefits of Fibre?
Dietary fibre has a lot of benefits, such as:
Your body’s cholesterol absorption can be reduced by fibre in the digestive tract, especially if you use fibre supplements and take statins.
Promoting a Healthy Weight
High-fibre foods like vegetables and fruits tend to have lower calories. Fibre also helps you feel fuller for longer by slowing digestion.
Fibre can prevent constipation and speed up digestion. As your body doesn’t digest insoluble fibre, it adds bulk to the digestive tract and this stimulates the intestines.
Managing Blood Sugar
The glucose does not enter the bloodstream so quickly as the body takes longer to break down high-fibre foods. This helps you maintain blood sugar levels consistently.
Reducing Cancer Risk
Certain cancers like colon cancer may be prevented by eating enough fibre. The probable reason can be due to the antioxidant properties, such as pectin in apples.
An important thing to note is that if you are adding high-fibre foods to your diet, then it should be done gradually over a few days and drink plenty of water too. This helps in preventing adverse effects like gas and bloating.
What is the Chart of High-Fibre Foods?
There are plenty of high-fibre foods which you can include in your diet, such as:
Pears are nutritious, tasty, a good source of fibre and can satisfy your sweet tooth. Fibre content – 3.1 gm per 100 gm.
Strawberries are a healthy and delicious option for eating as an office snack. They also contain various antioxidants, manganese and vitamin C. Fibre content – 2 gm per 100 gm.
Oats are rich in fibre and high in antioxidants, minerals and vitamins. They have beta-glucan, a powerful soluble fibre which helps manage cholesterol levels and blood sugar. Fibre content – 10.1 gm per 100 gm.
Apples are satisfying and tasty fruit. They also provide insoluble and soluble fibres once eaten whole. Fibre content – 2.4 gm per 100 gm.
This is a nutritious fruit with a distinctive flavour. They contain manganese, vitamin C and fibre. Fibre content – 6.5 gm per 100 gm.
Bananas provide many nutrients, including potassium, vitamin B6 and vitamin C. There is resistant starch in unripe or green bananas, an indigestible carbohydrate that functions like fibre. Fibre content – 2.6 gm per 100 gm.
A carrot is a root vegetable which you can eat cooked or raw. Apart from fibre, carrots also provide beta carotene, magnesium, vitamin B6 and vitamin K. Fibre content – 2.8 gm per 100 gm.
Beetroot, or beet, is a root vegetable that contains valuable nutrients, like potassium, manganese, copper, iron and folate. They also provide nutrients like inorganic nitrates, that have benefits for exercise performance and blood pressure. Fibre content – 2 gm per 100 gm.
It is a type of cruciferous vegetable and nutrient-dense food. It provides fibre and also contains manganese, iron, potassium, B vitamins, folate, vitamin K and vitamin C. Fibre content – 2.6 gm per 100 gm.
Fibre is an important part of the human diet which is often ignored by most people, so it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure the inclusion of fibre in your regular diet for better health.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment with Ms. Prachi Jain at the CK Birla Hospital. (Booking Link)
How much Fibre should One Consume Per Day?
There is no dietary reference intake for soluble or insoluble fibre, however, many experts recommend a total dietary fibre intake of 25 to 30 gm per day, with about 6-8 gm per day coming from soluble fibre.
How Many Dates should I Eat Daily?
Five to six dates are best for your health. Don’t consume more than this as it has some added sugar and can lead to diabetes and high sugar levels.
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