The Best High-Fibre Foods for Your Daily Intake

Fibres are carbohydrates that are not absorbed by the body. They are found in some foods such as fruits and vegetables, grains and cereals. The adequate consumption of high-fibre foods in the diet is essential to maintain intestinal health and prevent diseases such as constipation.

In addition to this, fibre, mainly soluble fibre, also helps regulate blood glucose levels and increases the feeling of satiety, fighting diseases such as diabetes and obesity. Therefore, the daily recommendation of fibre for an adult is between 25 to 38 grams.

Benefits of Ingesting High-Fibre Foods

In this sense, there is evidence that soluble fibre supplements can improve the bowel movements, the consistency of stool and the symptoms of those who suffer from constipation.

More so, soluble fibre delays gastric emptying and therefore has a satiating effect. In contrast, insoluble fibre promotes stool volume thanks to the fact that it helps to increase the water in these and thus, it favours intestinal transit and is vital for the prevention of constipation. Sufficient consumption of fibre helps to improve intestinal transit but also to control appetite and body weight since it favours the feeling of satiety, it also helps control blood glucose and cholesterol levels and supports the prevention of colorectal cancer.

Some fibres, especially oligosaccharides and insulin, have a prebiotic effect that enhances the development of desirable bacterial flora. Simply put, the term prebiotic is defined as “that non-digestible food substance that is beneficial for the individual by the selective stimulation of the growth and development of one or more bacteria of the colon.”

Fibre consumption can also help prevent the development of metabolic diseases such as obesity and diabetes. The use of fibre, especially from whole grains, would be “a protective factor against the development of alterations in hydrocarbon metabolism such as diabetes.”

Highlighted below are 22 foods with a high volume of fibre.

Walnuts and other nuts

Nuts have been haunted by an unfairly lousy name: They are very caloric, yes, but that is only a problem if we eat them as an aperitif instead of using them as substitutes for other foods. They are satiating, which helps to lose weight, and 100 grams of raw almonds will give us 12.5 grams of fibre; if they are walnuts, 6.7g.; and peanuts, which are technically legumes, provide 8.4g. for every 100.

Oats

Apples

Citrus

In addition to being an excellent source of vitamins and beneficial sugars when consumed whole, we find in the large orange 4.4 grams of fibre, 3.7g. in grapefruit of similar size, and 2.2g by tangerine.

Figs

Tomato and carrot

Blueberries

Whole grain cereals

Green leafy vegetables

Avocado

Couscous

Artichokes

Vegetables represent an indispensable component in our diet. In addition to micronutrients, they provide us with slowly absorbed carbohydrates and dietary fibre. Artichokes contain about 5–6% fibre. A half-measured cup of artichokes contains fibre valued to be about 10.3 grams. This capacity is worthy enough to promote the intestinal constitution of an average human by boosting the growth of beneficial bacteria in the colon; It also helps lower cholesterol and keeps our blood sugar levels normalized.

Lentils and other legumes

Pears

Broccoli

Kidney beans

Salsify

Potatoes

Cinnamon

Beet

The beet is actually the lower stem of a plant typical of the Mediterranean and occidental Europe. Aside from 2.5g of fibres contained in it, it’s also a good source of sugar. However, it provides few calories and, as it is a food rich in fibre, these sugars are absorbed slowly.

It is also a source of folic acid, vitamin C and potassium, in addition to phosphorus. The vitamins and minerals it provides are involved in the production of red and white blood cells, the synthesis of genetic material, the functioning of cellular metabolism and the strengthening of the immune system.

Brussels Sprouts

Like all crucifers, they are rich in sulfur, which makes them smell unique and with classy characteristics.

Split Peas

Conclusion

However, as in everything that has to do with food, if you abuse fibre because you read that it is excellent for your digestive system, and you intend to exceed these recommended amounts, you will most likely have problems: gases, diarrhoea, colic … Besides, if you exceed the recommended limits of daily fibre, it will interfere with the absorption (use) that your body makes of some essential minerals for your life, such as calcium, magnesium and zinc.

© Healthy Life Side

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