There are a number of important high-fibre foods to help improve your digestion. So in this blog, we are going to look at some of the best foods and how much of them you should be eating per day.
Fruits and vegetables are some of the top high-fibre foods. With leafy veggies at the top of the list. But typically foods that contain soluble fibre are the best options as they make you feel full faster.
Start by spreading out your meals during the day and adding these high-fibre foods such as –
- Fruits and vegetables – Especially those with skins or seeds
- Whole grains – Oats, rye, wheat, and barley
- Legumes – Beans, lentils, and chickpeas
- Nuts and seeds – Almonds, flaxseeds, and chia seeds
- Popcorn – Popcorn is a great source of fibre
- Brown rice – Another excellent source of fibre
- Wild salmon – Is rich in fibre and omega-3 fatty acids
- Probiotic yoghurt – It helps replenish the good bacteria in your gut
- Avocados – A nutrient-dense fruit that’s also high in fibre
- Dark chocolate – Contains soluble fibre that helps with digestion
If you’re looking to improve your digestive health. Then you need to make sure you’re getting enough fibre in your diet. But what are the best high-fibre foods to eat?
In addition to the aforementioned food list. Here are the top 10 high-fibre foods to help your digestive health –
1. Kidney Beans
A popular source of dietary fibre is kidney beans. This plant-based protein food has over 6 grams of fibre. It is a good meal that can be eaten on a regular basis and is ideal for a high-fibre diet. It is also a good ingredient to help develop muscle and burn unwanted fat at the same time.
2. Black Beans
Packed with high content of dietary fibre, black beans are considered one of the best high-fibre food for a healthy digestive system. Being a part of legumes, it is loaded with iron and magnesium. The presence of magnesium helps break down the calcium and allows bones to absorb further strengthening the bone.
3. Chia seeds
One of the best ways to eat chia seeds is by mixing them with a smoothie or yoghurt. Chia seed pudding is also a rich fibre dessert. These seeds are high in fibre, just a tablespoon of chia seeds contains about 4 grams of fibre. Make sure to soak chia seeds for 10 minutes in water before taking them with anything. Eating dry chia seeds can cause swallowing problems.
4. Almonds
One of the most popular high-fibre dry fruit is almonds. They are a good source of dietary fibre and are loaded with nutrients. Almonds are rich in antioxidants such as vitamin E. it also contains minerals such as manganese and magnesium which are essential for keeping the bones healthy. Besides that, almonds contain healthy fats which is a great dietary option to control your cholesterol level.
5. Quinoa
Loaded with protein, dietary fibre, minerals and vitamins, Quinoa makes a perfect high-fibre food. This is a great alternative if you cannot consume wheat-based products. Quinoa can help regulate your digestive system and help function well. It also helps boost metabolism and burn unwanted fat.
6. Avocados
Containing a great amount of vitamin K, avocados are a good source of high-fibre. It also has potassium which is a powerful antioxidant nutrient. Since avocado has antioxidant-rich nutrients, it makes a great free-radical scavenger. Because the antioxidant present helps to lower the concentration of free radicals. It helps reduce any risk of oxidative damage in the body.
7. Chickpeas
Considered rich in fibre food and often on a high-fibre diet is chickpea. This bean is included in legumes which is a class of vegetables. It contains fibre of over 8 grams and 100 grams when boiled. Chickpea is rich in protein, fibre, and several other minerals and vitamins. Considering all of these benefits, it makes a great superfood for a healthy diet.
8. Apples
A healthy way to start your day is by including an apple in your breakfast. An apple consists of several vitamins such as A and C which are powerful antioxidants. Also containing are several other nutrients. They help lower the concentration of free radicals that are in your bloodstream. It can further prevent future risk of oxidative damage.
9. Oranges
Citrus fruits are juicy and delicious. It carries a lot of vitamins, nutrients and minerals that are good for your body. Their natural antioxidant is unbeatable from over-the-counter supplements. Oranges are high in vitamin C which is good for protecting cells and giving radiant skin.
10. Broccoli
This green vegetable is a perfect high-fibre food for you. It contains sufficient vitamin E and minerals that is good for your body. Due to its high inorganic nitrate content, it regulates blood circulation. Thus, helps increase your performance to exercise. Broccoli is an ideal pre-workout meal.
FAQs
The best fibre for a healthy gut is soluble fibre. It can benefit your digestion, blood sugar level and more.
There are several fruits that are rich in fibre, one of which is Raspberries. They have fibre at 8 grams per cup. Mangos are also good in fibre followed by guava.
Avocados have the highest fibre. They contain a great amount of vitamin K and have powerful antioxidant nutrients.
