10 of the best high fibre foods
Fibre is one of those things that most people think that they eat enough of but in reality not many people get the recommended 25 - 30 grams per day. Fiber not only helps to promote a health digestive system and bowel movements but has been shown to help reduce cholesterol levels, regulate blood sugar and aid in weight loss.
Read below for
10 of the best high fibre foods
that you can easily incorporate into your daily diet.
1. Chia Seeds
These little black or white powerhouses are not only a rich source of soluble fibre but they are also a great source of Omega 3 and high in antioxidants. Just 2 tablespoons can provide you with 10g of fibre so load up you porridge in the morning or enjoy a chia pudding as a snack to help increase your fibre intake for the day. They also help to lower cholesterol levels, improve bowel function and reduce inflammatory markers.
If you needed another reason to have Oats in the morning for breakfast then this is it. Per 1/3 cup serving, they contain 2.7g of dietary fibre. Oats are one of the few grains that naturally contains the fibre beta-glucan which has been shown to help naturally lower cholesterol levels. Add some chia seeds to your oats and you have yourself a high fibre breakfast that will keep you energized throughout the morning and keep you full for a long time.
Psyllium is a gentle bulk forming fibre that is commonly used as a laxative to help relieve constipation. It is widely used as a dietary supplement and can be found in the form of husks, granules, capsules or a powder.
The Pectin that is found in the skin of an apple is a type of soluble fibre that also found in plums, grapefruits, oranges, apricots and the peel of citrus fruits. It has been shown to be great for not only slowing down digestion and reducing constipation but also helping to balance blood glucose levels so is great for people with diabetes.
The type of Bananas that have been found to have the highest reporting of resistance starch is a type of banana grown in tropical North Queensland called Lady Fingers. They have to be in their green form so not quite ripe just yet, but these type of bananas have been shown to have double the amount of resistance starch than Cavendish or Plantains.
Like the majority of plant foods, avocados are a great source of fibre with approx. 4g of fibre per 100g or around 13% of your RDI. Not only this but they are a great source of antioxidants packed full of chlorophyll and beta carotene and a fantastic source of the Vitamins E and C.
Out of all the Nuts and seeds almonds would have to be on of the highest in fibre with there being 12g of fibre per 100g. The best way to enjoy is to make sure to keep the skin on as that's where the majority of the antioxidant properties and fibre is stored.
Chickpeas can definitely pack a fibre punch as one cup of cooked can provide you with half of your overall fibre needs for the day. As chickpeas are also a great source of protein and Iron, they are a great substitute for red meat for vegetarians/ vegans whilst also get the added boost of fibre.
Per cup of boiled broccoli, there is approximately 2.4 grams of fibre and is also loaded with Vitamins C, K and B9, potassium and Iron.
Pears are one of the best sources of fibre from fruits with a medium pear containing approximately 5.5 grams with the skin containing the most nutrients. The insoluble fibre specifically found in pears has been shown to lower LDL (or bad cholesterol) levels.
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