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Top 12 High-fibre Foods to Boost Your Health

Team AckoDec 6, 2024

People often complain that they face bowel-related problems each morning. Others complain that they only pass stools once in a couple of days. Some people take powders and syrups every night because they feel that’s the only way to have a regular bowel movement. If this sounds like you, you may be missing out on one vital component in your diet, fibre. People usually focus on their daily protein, carbohydrate, and fat intake. However, they forget about fibre.

High-fibre food items do much more than regulate bowel movements. They also control sugar and cholesterol levels, help lose weight, and improve heart health. They are also extremely satiating. Increasing your daily fibre intake does not have to be a tedious process. There are a lot of food items that contain high fibre that you can incorporate into your daily diet. Here are some quick and easy ways to up your daily fibre intake.

Contents

Top 5 high-fibre food groups

There are a lot of options when it comes to high-fibre food items. Here are the most common ones.

1. Vegetables

It’s no secret that vegetables are one of the best sources of fibre. An added benefit is that most vegetables are low in calories, making them a great option for people trying to lose weight. An easy way to increase your daily intake of high-fibre vegetables is to have a salad with your meals. You can also steam vegetables and add some salt and pepper for a filling evening snack. Clear soups are also a delicious way of consuming veggies.

Some high-fibre vegetables include the following.
Green peas (boiled)
Broccoli (boiled)
Turnip greens (boiled)
Potato with skin (baked)
Sweet corn (boiled)
Cauliflower (raw)
Carrot (raw)

2. Fruits

Most people think of fruit as an excellent source of vitamins, especially Vitamin C. However, eating fruits regularly is also a great way to get in your daily dose of fibre. The good news is that fruits are usually sweet and juicy and can be eaten without any cooking or preparation. The best way is to eat one fruit at a time, preferably between meals. Combining fruits incorrectly can be harmful. High-fibre fruit options include the following.

Raspberries
Pear
Apple
Banana
Orange
Strawberries

3. Nuts and seeds

People are often advised to eat dried fruits and nuts every morning. Consuming soaked almonds and walnuts is linked with better brain function. Nuts are also a filling snack option. Here are some examples.

Chia seeds
Almonds
Pistachios
Sunflower kernels

4. Grains

Whole grains are a great way to start your day. A bowl of overnight oats is one of the simplest breakfast options. Simply soak oats in milk and refrigerate overnight. In the morning, you can top it off with nuts, fruit, and nut butter to prepare a healthy and yummy breakfast treat. Here’s a list of grains.

Spaghetti, whole-wheat (cooked)
Barley, pearled (cooked)
Bran flakes
Quinoa (cooked)
Brown rice (cooked)
Whole-wheat bread

5. Legumes

Legumes are also good for you if you are looking for a high-fibre diet. They help in a smooth bowel movement. Here’s a list of legumes.

Split peas (boiled)
Lentils (boiled)
Black beans (boiled)
Baked beans (canned)

6. Avocados

Avocados are a nutritional powerhouse high in vitamins, good fats, and fibre. An outstanding soluble and insoluble fibre source, a single medium avocado offers about 10 grams of each. By lowering bad cholesterol, the fibre content improves heart health, aids digestion, and keeps you feeling full. Mainly consisting of monounsaturated fats, the good fats help preserve general well-being, brain function, and good skin.

Avocados (raw)

7. Sweet Potatoes

One great and nutrient-dense root vegetable is sweet potatoes. With skin on, a medium-sized cooked sweet potato has roughly 4 grams of fibre. It is also rich in antioxidants, including beta-carotene, which helps the immune system and ocular function. Sweet potatoes are a great addition to a diet high in fibre, unlike conventional potatoes, especially if you keep the skin on, which increases their content.

Sweet potatoes (baked)

8. Popcorn

Popcorn is an excellent high-fibre snack when made right—that is, air-popped without extra butter or salt. Air-popped popcorn has roughly three to four grams of fibre in one three-cup serving. Whole grains make popcorn, so all the fibre is contained in the kernel. It's also a low-calorie snack, making it a fantastic choice for anyone trying to maintain a healthy diet and satisfy their appetite.

Popcorn (air-popped)

9. Brussels Sprouts

Like broccoli and kale, Brussels sprouts are a cruciferous vegetable. Boiled or roasted, these little, spherical vegetables pack a fibre punch—about 4 grams per cup. They are also excellent for increasing general health because they are abundant in vitamins C and K, folate, and antioxidants. Brussels sprouts are well-known for improving digestive health and controlling bowel motions thanks to their great fibre and nutritious value.

Brussels sprouts (boiled or roasted)

10. Berries

Blueberries, strawberries, blackberries, and raspberries are rich in fibre and antioxidants. They are tasty and filling and have a high vitamin C concentration. One cup of raspberries, for example, has almost eight grams of fibre, making them among the most fibre-dense fruits available. Berries also help the immune system and encourage good skin.

Blackberries
Blueberries
Raspberries

11. Pears

Apart from being delicious and juicy, pears rank among the best fruits for fibre. A medium pear contains about 5–6 grams of fibre, most of which comes from the skin. Rich in soluble and insoluble fibre, pears support digestive health, control blood sugar levels, and increase feelings of fullness.

Pear (with skin)

12. Prunes

Prunes—also called dried plums—are well-known for supporting good digestion. About 4–5 prunes comprise a serving of roughly 3 grams of fibre and are also high in sorbitol, a naturally occurring sugar alcohol with modest laxative action. Prunes are an excellent alternative for preserving consistent bowel motions and avoiding constipation.

Prunes (dried)

How Fibre Affects Blood Sugar and Cholesterol Levels

Maintaining ideal blood sugar and cholesterol levels depends on fibre, promoting general metabolic health and heart function. There are two kinds of dietary fibres—soluble and insoluble—each has a special advantage in controlling blood sugar and cholesterol.

Fibre and Blood Sugar Control

Soluble fibre in foods like oats, beans, and fruits dissolves in water, forming a gel-like substance in the gut. This helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood sugar levels after meals. For people with diabetes or those at risk, this gradual release of glucose is crucial in managing blood sugar levels.

Key benefits include:

Improved blood sugar regulation: Soluble fibre helps prevent sharp rises and falls in blood sugar, making it beneficial for people with Type 2 diabetes.
Better insulin sensitivity: A high-fibre diet may help improve the body's response to insulin, reducing insulin resistance.

Fibre Cholesterol Reduction

Soluble fibre also plays a vital role in lowering LDL (bad) cholesterol. It binds to cholesterol in the digestive system, preventing its absorption into the bloodstream. This helps reduce the total cholesterol levels, promoting a healthier heart.

Key benefits for cholesterol levels:

Reduction in LDL cholesterol: fibre-rich foods like beans, fruits, and whole grains can help lower harmful LDL cholesterol.
Support for heart health: By reducing cholesterol, fibre helps lower the risk of heart disease and stroke.

Incorporating more fibre-rich foods into your diet can significantly improve blood sugar control and cholesterol levels. A diet rich in soluble fibre, in particular, can enhance your heart health, reduce the risk of diabetes, and help maintain healthy blood sugar levels over time.

The Best Ways to Increase Fibre Gradually

One great way to start toward better gut health, heart health, and general well-being is to up your fibre consumption. To prevent digestive problems, including bloating, gas, or cramps, it's best to boost fibre progressively. A sudden rise in fibre might overwhelm your digestive tract and cause pain. Boosting fibre in your diet without these adverse effects mostly depends on doing it gradually so that your body may adjust over time.

1. Start with Small Portions of High-fibre Foods

Don't go overboard immediately if you’re not accustomed to eating fibre-rich foods. Start with small portions of high-fibre foods and increase the quantity gradually over time. For example, instead of adding a large bowl of beans to your diet, begin with a half-cup serving and increase it weekly.

Examples of fibre-rich foods to start with:

Fruits such as apples, pears, and berries
Vegetables like carrots, broccoli, and spinach
Legumes, including lentils, chickpeas, and beans

2. Gradually Add Fibre-Rich Foods to Each Meal

Rather than making drastic changes to your diet, aim to incorporate more fibre at each meal in small steps. For example, add a small serving of vegetables to your lunch and dinner. Over time, you can increase the amount you consume or swap in fibre-rich grains like quinoa or brown rice for your usual pasta or white rice.

Ways to include more fibre:

Add a side of steamed broccoli or leafy greens to your meals.
Include a handful of berries or sliced fruit during breakfast or snack time.
Opt for whole grains like oats or quinoa instead of refined grains.

3. Choose Fibre-Rich Snacks

fibre doesn’t only belong in meals; you can boost your intake by choosing the right snacks. Start swapping processed, low-fibre snacks with more nutritious, fibre-packed options. A handful of almonds, an apple with skin, or a small bowl of popcorn are excellent ways to sneak in extra fibre during the day.

Healthy fibre-filled snack ideas:

A serving of mixed nuts (almonds, pistachios, walnuts)
Raw vegetables with hummus
A piece of fruit like a pear or banana
Air-popped popcorn with a sprinkle of nutritional yeast

4. Drink More Water

As you increase your fibre intake, it’s essential to stay hydrated. fibre works best when it absorbs water, so drinking plenty of fluids helps fibre move through the digestive system. Adequate hydration helps prevent bloating and constipation when fibre intake suddenly increases without enough fluid.

Tips for staying hydrated:

Aim to drink at least 8 cups (2 litres) of water daily.
Add water-rich foods like cucumbers, watermelon, and celery to your meals for extra hydration.

5. Choose Whole Grains Over Refined Grains

One of the easiest ways to gradually boost your fibre intake is to swap refined grains for whole grains. Whole grains are fibre-rich, while refined grains like white bread or pasta have most of their fibre stripped away during processing. Begin by replacing one refined grain product with a whole grain option, then slowly increase the number of whole grains in your diet.

Whole grain options include:

Whole wheat bread or pasta
Brown rice or quinoa
Oats (steel-cut or rolled)

6. Include Legumes in Your Meals

Legumes are some of the best sources of fibre, but they can also cause digestive discomfort if you add them in large amounts too quickly. Start by adding small servings of beans, lentils, or peas into soups, stews, salads, or even as side dishes. Gradually increase the amount as your digestive system adjusts.

Ideas to include legumes:

Add beans to salads or wraps.
Enjoy lentil soups or stews.
Make chickpea hummus as a snack or spread.

7. Pay Attention to Your Body’s Response

As you increase fibre, it’s essential to listen to your body. If you experience bloating, cramping, or excessive gas, it may indicate that you are increasing fibre too quickly. Reduce the portion size for a few days and then try to gradually increase again. Allow your digestive system to adjust to each new amount before pushing further.

Tips to manage fibre intake:

Keep a food diary to track how your body responds to fibre.
Focus on one fibre-rich food at a time and give your body time to adjust before adding another.

8. Be Consistent

Consistency is key when it comes to fibre. Aim to include fibre-rich foods in your daily diet, rather than adding large amounts sporadically. Creating a consistent pattern of high-fibre eating will allow your digestive system to process fibre effectively and help you build the habit of eating fibre regularly.

What Happens If You Don’t Eat Enough Fibre?

One of the most common problems associated with a low-fibre diet is constipation. Chronic constipation and strain can also result in haemorrhoids or piles.

Do you feel hungry soon after lunch or dinner? This could be because you aren’t including fibre in your diet. Low-fibre diets also result in fluctuations in blood sugar and high cholesterol levels.

Another important role fibre plays in the body is controlling inflammation and maintaining the gut microbiome. Fibre supports these healthy bacteria and helps in the digestion of food. Its deficiency has been linked with inflammatory bowel disease.

Can You Eat Too Much Fibre?

Yes! People on diets that focus on only fruits and vegetables often end up facing this problem. Too much fibre can result in bloating, gas, stomach aches, and cramps. So, if you are on a vegan or raw food diet, make sure not to overdo it. A simple way to avoid this is to drink enough water daily, exercise regularly, and limit your fibre intake.

Consuming a high-fibre diet does not have to be complicated. Small changes like switching to whole wheat flour or snacking on dried fruits can make a big difference. Luckily, the regular Indian diet already contains many dals and grains that are rich in fibre.

A regular diet rich in food items with fibre ensures good bowel health and improved digestion and even keeps chronic problems like diabetes at bay.

Key Takeaway

Including more fibre in your diet does not need to be a difficult chore. Including some of these 12 high-fibre items in your meals can help you to simply boost your fibre consumption. Whether you're savouring a fruit smoothie, a nut snack, or a substantial dish of lentils, these foods offer lots of fibre and other vital nutrients to maintain a healthy digestive system and a body running as it should.
Remember, moderation is essential; strive for a balanced diet and savour fibre's advantages!

Frequently Asked Questions (FAQs)

Here’s a list of common questions and their answers related to food items that are high in fibre.

What are the benefits of a high-fibre diet?

The benefits of a high-fibre diet include the following:.

It helps in weight loss.
Lowers the risk of developing Type 2 Diabetes.
Improves heart health.
Regulates bowel movements and prevents constipation.
It maintains gut health, improves digestion, and increases good bacteria in the gut.
It helps detoxify the body naturally and reduces the absorption of unhealthy fats.
It might reduce the chances of developing cancer.

How much fibre should I eat every day?

The recommended daily fibre varies from person to person in different regions. On average, about 35 to 40 gm (approximately 38gm) of fibre is recommended each day. Persons consuming a regular Indian diet were found to have a daily fibre intake of about 15 to 25 gm.

I recently changed my diet plan, and now I am getting cramps and pain. Why is this happening?

Typically, diet plans for weight loss focus on increasing the intake of food items that contain fibre. However, suddenly increasing your fibre intake a lot can be risky too, and result in cramps and pain. Make sure to increase fibre intake gradually. It’s also important to drink enough water with it.

Can fibre help with weight loss?
Indeed, weight loss can benefit much from fibre. Often low in calories and requiring more time to break down, high-fibre foods help you feel full for longer periods. Cutting overindulgence can help one generally consume fewer calories. fibre also helps control blood sugar levels, thereby preventing spikes and crashes that can set off hunger.

Can I include fibre in my diet if I have digestive issues like IBS?
You should approach fibre carefully if you have digestive problems, including Irritable Bowel Syndrome (IBS). While soluble fibre (found in oats, bananas, and apples) may be easier to stomach, some people may discover that insoluble fibre—found in whole grains and some vegetables—can irritate their digestive tract. See a healthcare provider to help you control symptoms and customise fibre consumption to fit your needs.

Disclaimer: This content is for informational purposes only and is based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change. Refer to current policy wordings for specific ACKO details.