11 best high fibre foods you need
Fibre – the right fibre – can help prevent or relieve constipation, control high sugar levels, maintain a healthy weight and lower the risk of diabetes, heart disease as well as some types of cancers.
Yes, fibre can help with all these things and far too many of us don’t care. We don’t dash around supermarket shelves dissecting nutrient labels and dismissing anything that doesn’t offer us bountiful helpings of fibre. In fact, rarely does fibre enter into our supermarket psyche at all.
Yet here is something we can latch onto for some genuine health and well being.
Fibre isn’t a fad. It’s has a range of health benefits, particularly when it comes to the often overlooked, but vitally important process of digestion. Without fibre, all your friendly gut bacteria – the ones that see all that food safely through your system without complications – don’t have a friend.
Without fibre, your toilet visits can become painfully rare. Without fibre, all the wrong things stay in your body adding weight and sending your blood sugar levels through the roof.
It’s time you considered adding a high fibre diet to your list of health ‘musts’.
How much fiber per day?
The recommended daily fibre intake is around 25 grams for women and 38 grams for men. Most of us are lucky if we manage half of that and, realistically, half may be all you need.
Everyone’s fibre needs are different. So experiment. If you’re adding serious fibre to your diet for the first time. Start off slow and see how your body reacts. Gradually increase your fibre intake over time.
Here are eleven high fibre foods that can help you do just that.
An average pear contains around 5.5 grams of fibre making it one of the best fruit sources of fibre. Keep a few in the fridge for a delicious and nutritious chilled treat.
When it comes to nutrition, avocados are a genuine superfood. Aside from being power-packed with carbs, vitamins, and minerals, avocados contain a whopping 10 grams of fibre per cup.
An apple a day keep stomach problems away. Apples are one of the most popular fruits for a reason; they’re a crisp, healthy snack containing about 4.4 grams of fibre.
Another delicious option, strawberries are loaded with Vitamin C and manganese among other things. And one of those other things is fibre; around 3 grams per cup.
Likewise raspberries; not only an explosion of flavour, but bursting with around 8 grams of fibre per cup.
What healthy foods list doesn’t feature bananas? They’re a great source of Vitamin C, Vitamin B6, potassium and resistant starch which functions like fibre, around 3 grams of it per cup.
No, they probably won’t help you see in the dark, but they might cut those night-time toilet visits down a bit. Carrots pack in around 3.6 grams of fibre per cup.
Looking to include some high protein foods that are actually vegan? Read our blog on 10 High protein vegan foods!
Not everyone’s favourite, but a nutrient-dense, fibre-filled veggie nonetheless with about 2.4 grams per cup.
With a whopping 10 grams of fibre, artichokes certainly are a mouthful of fibre.
Ten: Brussels sprouts
Another veggie with a rather argumentative flavour, these little bundles of bitter joy are full of goodness including around 4 grams of fibre per cup.
Lucky last and a good one to finish; one cup of lentils will set you up with a massive 15.6 grams of fibre.