The Ultimate List Of High Fibre Foods: Stay Healthy!
A mixed diet of high fibre foods can provide you with the fibre you need every day. Here is the list of the fibre-rich foods you should add to your diet to stay fit and healthy!
Fibre is an essential nutrient that promotes overall health. Adding fibre rich foods to your diet helps improve the digestive system and control blood sugar levels and blood pressure. Like minerals and vitamins, a certain amount of fibre is required daily to stay fit and healthy. However, the amount of fibre intake varies from person to person, depending on age, gender and health condition. According to the Academy of Nutrients and Dietetics, 14 grams of fibre for every 1000 calories is recommended for 1-3 years kids. Here is the chart for a better understanding!
| Male | Age (Years) | Female |
| 14 g | 1-3 | 14 g |
| 19.6 g | 4–8 | 16.8 g |
| 25.2 g | 9-13 | 22.4 g |
| 30.8 g | 14-18 | 25.2 g |
| 38 g | 19-50 | 25 g |
| 30 g | 51 or above | 21 g |
Now, learn the benefits of consuming fibre and which foods promote health.
Benefits Of High Fibre Foods
Intake of high-fibre foods benefits in various ways. Here are some major advantages of fibre rich foods.
Improved Digestive Health
Fibre is essential in maintaining a healthy digestive system. It softens stools, helps prevent constipation, and promotes regular bowel movements.
Manage Weight
High fibre foods keep your stomach full for a longer time, which controls cravings and results in reduced calorie intake.
Lower Cholesterol Levels
Fibre lowers blood cholesterol levels by reducing low-density lipoprotein (LDL) or bad cholesterol. This, in turn, reduces the risk of cardiovascular diseases, such as heart disease and stroke.
Improve Blood Sugar Level
Fibre slows down the absorption of sugar and improves blood sugar levels, which is especially beneficial for people with diabetes.
Manage Gut Health
High fibre foods like oats, beans, and flaxseeds nourish gut bacteria, which results in improved immune function, better mood regulation, and lower risk of various diseases.
Reduce Risk Of Chronic Disease
Fibre regulates blood flow and promotes a healthy digestive system, which impacts blood sugar and cholesterol levels. This, in turn, reduces the risk of developing several chronic diseases, such as type 2 diabetes, heart disease, and many types of cancer.
Boost Skin Health
Certain types of fibres eliminate toxins from the body through the digestive tract, contributing to clearer, healthier skin. Avocado, apple, papaya, and guava are high fibre foods that boost skin health.
Which High Fibre Foods You Should Add To Your Diet?
Whether it is maintaining health or promoting a fast recovery from a C-section, fibre rich foods are beneficial to add to your diet. Find some high fibre foods below!
1.Avocado
Amount of fibre – Approx. 7 gram
Avocado is a good source of fibre. It also contains Vitamin C, E, B, potassium, and magnesium,. You can consume it in a bread sandwich or raw.
2.Oats
Amount of fibre – Approx. 10 gram
Oats are again an excellent source of fibre, which also contains vitamins, minerals, and antioxidants. They are rich in soluble fibre, one type of fibre that helps manage blood sugar and cholesterol levels.
3.Apple
Amount of fibre – Approx. 2.5 gram
Among the high fibre foods, apple is the most tasty and satisfying food, which has both soluble and insoluble fibre. You can consume it raw, in fruit chat, custard, raita, and salad.
4.Broccoli
Amount of fibre – Approx. 2.5 gram
Besides fibre, broccoli is rich in Vitamins C, K, and B, potassium, iron, and manganese. It also contains antioxidants and other nutrients, which is why it is called a powerhouse of nutrients. You can add broccoli to your diet through salad.
5.Almonds
Amount of fibre – Approx. 13 gram
Tastier and healthier nuts and almonds are packed with unsaturated fat, which tends to reduce the risk of heart disease.
Other High fibre foods are-
6.Lentils – 18 g
7.Split peas – 16 g
8.Black beans – 15 g
9.Pinto beans – 15 g
10.Kidney beans – 12 g
11.Chickpeas – 12 g
12.Chia seeds – 10 g
13.Raspberries – 8 g
14.Blackberries – 7.5 g
15.Whole-wheat pasta – 7 g
16.Barley – 6 g
17.Pears – 6 g
18.Green peas – 4 g
19.Edamame – 4 g
20.Dark chocolate – 11 g
The amount of fibre in these foods is measured through a cup or teaspoon. You can certainly get enough fibre from these high fibre foods if you add them mindfully to your diet.
Frequently Asked Questions
1.How can I get the required amount of fibre daily?
If you want to consume the required amount of fibre daily, you need to add a variety of fibre rich foods to your diet, such as vegetables, fruits, lentils, grains, and peas.
2. Are bananas high in fibre?
Bananas are rich in calcium, vitamins, minerals, and fibre. They are a good source of nutrients; adding one banana to your diet can help reduce the risk of several diseases.
3. Which fruit has the most fibre?
Passion fruit has the most fibre; 1 cup contains almost 24 grams of fibre.
4. Do bananas help soften the stool?
Bananas are rich in fibre, which helps soften the stool and increase bowel movements. If you are suffering from constipation, eat a banana, drink lots of water, and exercise.
5. What is the best time to eat fibres?
Fibre can be taken any time of the day. However, fruits should be consumed in the morning on an empty stomach.
6. What fibre food do you eat at night?
Whole grain foods, such as brown rice, whole pasta, bread, and oats, have more fibre, which will keep you full and prevent nighttime hunger.
7. Does fibre improve sleep?
A good fibre intake provides the required nutrients and keeps you full for longer, which promotes better sleep.