- Are you sad because of a pimple on your face that just happened to come out of nowhere this morning?
- Or still tired of not losing weight even after cutting down on eating?
- Do you feel bloated after meals?
- Have headaches and fatigue become usual feelings for you?
Well, if you are nodding in a yes while reading this, you’re at the perfect place. That pimple or weight is not because of eating anything wrong but not consuming something right. The right thing to add to your diet is fibre.
Though fibre is usually associated with trips to the restroom, it has lots of other benefits. A high-fibre diet can help in reducing the risk of stroke, heart disease, and hypertension. Fibre is something that your body needs, however, it never digests.
Types of Fibre
Fibre is mainly classified into two types — soluble and insoluble. Soluble fibre dissolves in water, while insoluble fibre does not. Most common foods that fall into the soluble category include oats, barley, peas, lentils, citrus fruits, sweet potatoes, and chia seeds. Insoluble fibre includes foods like broccoli, cauliflower, spinach, kale, and lettuce.
How Fibre Intake Is Beneficial For Health
- Helps to Lose Weight: You might feel that increasing fibre intake is only changing dietary needs, but this will also help you shed some weight. Fibre-rich foods fill stomach faster and keep a person satisfied for a longer duration. According to a study, individuals who doubled their intake of fibre burned around 90 to 130 calories over the course of a year.
- Helps to Maintain Weight in a Healthy Fashion: While it helps to reduce weight, at the same time, fibre intake helps to avoid gaining the pounds back. As per a study, even when you take high-fat diet while regular intake of fibre, you will be able to maintain the weight.
- Reduces Type 2 Diabetes Risk: A new study claims that eating high amounts of fibre is beneficial for people with type 2 diabetes. But sometimes fibres that contain higher amounts of carbohydrate might raise blood sugar levels, so it is always advisable to take medical advice.
- Increases Good Gut Bacteria: When we hear bacteria, we get a creepy feeling. But our body has some good bacteria which is very important for our health. Consumption of accurate amount of fibre helps in increasing the good bacteria, which in return helps in regulating the immune system and digesting food.
- Reduces Risk of Certain Cancers: According to a study published in the Annals of Oncology, every time when you consume 10 grams of fibre, chances of 10 percent of colorectal cancer and five percent of breast cancer is reduced.
So now that you know why fibre is important to be included in your diet, let’s tell you how to ensure that you’re always getting the right amount of fibre. Here’s a lowdown of 15 high-fibre tasty food items that you can include in your meal plan.
Top Food Items That Are Super Rich In Fibre
Pistachios are a good source of fibre, and keep the digestive system running smoothly. Just 28 grams of this dry fruit can provide you around 2.8 grams of fibre and 6 grams of protein.
Barley is one of the most nutritious grains which you can use to make soups and stews. The fibre in the grain helps remove or reduce cholesterol. One cup of barley contains 6 grams of fibre.
Carry it to your office or make some juice, one medium orange every day is quite beneficial for health. An orange contains 3 grams of fibre.
- Dried Figs
Keep some dried figs handy. One little-dried fig contains around one gram of fibre. Figs along with some other nuts make for the healthy and wholesome snack.
- Rolled Oats
Start your day with a bowl of oats for the healthy morning. One cup of oats contains 16 grams of fibre and if you take it regularly, you will see a drop in bad cholesterol.
- Cocoa Powder
Two tablespoons of unsweetened cocoa powder contain around four grams of fibre. Whenever you crave for chocolate, you can add a spoon or two in milk or protein shake.
A half cup of cooked artichoke contains around 5 grams of fibre. Artichoke not only has weight loss benefits but also helps in keeping the stomach full. These are juicy and tender, so taste great too.
- Whole Grain Pasta
Next time when you crave pasta, eat it without guilt. One cup of whole wheat pasta contains 6 grams of fibre.
- Whole Grain Bread
Each slice of whole grain bread contains 5 grams of fibre. Whenever you buy a bread loaf, check for fibre in the ingredient. Try switching your normal bread or multigrain bread for whole grain bread.
- Bran Flakes
Try to switch to bran flakes as one cup of it contains around 5 grams fibre. Also, make sure you don’t buy flavoured ones and cut down on sugar, instead add your own fruits.
- Pomegranate Seeds
Pomegranate is superfood packed with fibre. Fibre per seeds in half pomegranate is up to 6 grams of fibre. You can either eat some pomegranate in snacks or opt for a glass of juice.
- Flax Seeds
Just take two spoons of flaxseed with warm water and you’re done for the day. Two tablespoons of flax seeds contain seven grams of fibre. If not directly, you can add flaxseed in salad, smoothie or just mix it with yogurt.
Blackberries have 8 grams of fibre per cup. They are perfect to eat with cereal or just add some in shakes. You can make some blackberry smoothie as well.
Make sure, you have at least one full cup of lentil soup every day. One cup of cooked lentil contains eight grams of fibre. This will help to keep blood sugar stable.
One half-cup chickpeas contain nearly 9 grams of fibre. You can simply cook chickpeas with some masala or make the salad out of it, but make sure to have it in limits.