Dietary fibre or roughage is an essential nutrient with a plethora of health benefits. They enable proper functioning of the digestive system and promote immune health, by preventing and treating constipation, managing blood sugar, cholesterol levels, preventing risk of cardiovascular diseases, cancer, obesity diverticulosis and haemorrhoids.
List Of Foods Rich In Fibre
Apples
Apples contain twice as much fibre as other common fruits like grapefruit, grapes and peaches. Due to the presence of soluble fibre, an apple helps regulate cholesterol levels. A whole apple with skin contains 3.5 grams of fibre and reduces to 1.7 grams when the skin is peeled off. Besides these, the skin contains polyphenols, with more disease fighting properties than the flesh.
Avocados
The creamy rich avocados are high in fat, although most of it is monounsaturated fats, as in macadamia nut oil and olive oil that is heart friendly. An avocado packs between 11 to 17 grams of fibre per fruit, which gives a feeling of fullness for at least few hours after consumption.
Papaya
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With 2.5 grams of fibre and 55 calories per cup, papaya is a treasure trove of essential nutrients like Vitamin C, Vitamin A, calcium and potassium. Loaded with digestive enzymes papaya helps break down protein effectively.
Berries
The vibrant coloured berries, rich in antioxidants have disease-fighting properties. Packed with tiny seeds berries are rich in fibre and low in calories. They contain potent plant chemicals anthocyanins and polyphenols that help fight cancer and ease symptoms of arthritis and reduce inflammation.
Artichokes
Artichokes, a good source of silymarin, are one of the most liver friendly nutrients in the world. With 10 grams of fibre and 120 calories, they contain higher levels of potassium than banana.
Beans
Beans are one of the richest sources of natural fibre as well as vitamins, minerals, lysine and protein. Half a cup of navy beans provide 10 grams of fibre while baked beans, Garbanzos, pinto beans, black beans and lentils have 7.5 to 9 grams of fibre per half cup. Low in calories and high in fibre, some people may experience intestinal gas discomfort associated with bean intake. In such cases, gradual introduction of beans in their diet would be a wise option.
Broccoli
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Listed as one of the healthiest foods, broccoli contains 2 plus grams of fibre per cup apart from potassium, calcium and protein. With plenty of disease fighting chemicals, they contain plant compounds, indoles that are effective for prevention of breast and cervical cancers.
Pumpkin
Pumpkin a nutritional powerhouse has 2.5 grams of fibre and 49 calories contain 565 mg per cup of potassium an essential mineral that apart from building strong bones dramatically reduce the risk of stroke. With carotenoids, zeaxanthin and lutein, they keep eyes bright and sparkling with sharp and healthy vision.
Nuts
Walnuts pistachios and almonds are high in protein and fibre. Hence, they make great alternatives for a healthy snack. Almonds provide most fibre with 12.2 grams per 100 grams amounting to 3.4 gram per ounce, which is approximately 23 pieces. Pistachios, hazelnuts and pecans follow these.
Seeds
Flax and sesame seeds are great sources of fibre and heart healthy oils providing 27.3 grams of fibre per 100 grams. Toasted sesame seeds contain 14 grams per 100 grams and sunflower seeds provide 10.6 grams of fibre per 100 grams.
Whole grains
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One of the easiest ways of including fibre in our daily diet is to include whole grains. Crude corn bran provides 85.6 grams of dietary fibre per 100 grams. Rice and wheat bran provide 25 grams of fibre per cup while oat bran provides 14.5 grams per cup. Half a cup of cooked barley contains 95 calories and 4 grams of total dietary fibre.
Dark Chocolate
The cocoa powder in dark chocolate contains 33.2 grams fibre per 100 grams providing 133% of the required daily amount. Apart from this cocoa powder is a rich source of potassium and iron. Dark baking chocolate provides 16.6 grams per 100 grams that is 66% of the RDA. However, milk chocolate does not provide enough fibre therefore should be avoided at all costs.
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