Eat More Fibre! Here Are 9 Foods to Help You Reach Your Daily Needs

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As per UCSF, aim for 25 to 30 grams of total dietary fibre per day from food.

7th June 2024

Dietary fibre, also referred to as roughage or bulk, comprises the indigestible portions of plant foods. Unlike fats, proteins or carbohydrates, which the body breaks down and absorbs, fibre remains largely intact as it passes through the digestive system—travelling through the stomach, small intestine and colon—before being expelled from the body. As per UCSF, aim for 25 to 30 grams of total dietary fibre per day from food. Here are 9 foods that pack a fibre punch.

A high-fibre diet offers several advantages:

1. Promotes regular bowel movements: Fibre increases stool weight and softness, facilitating easier passage and reducing the likelihood of constipation. It can also help solidify loose stools by absorbing water and adding bulk.

2. Supports bowel health: Consuming ample fibre may decrease the risk of conditions like haemorrhoids, diverticular disease and colorectal cancer. Some types of fibre are fermented in the colon, potentially contributing to colon disease prevention.

3. Lowers cholesterol: Soluble fibre, present in foods like beans, oats and flaxseed, can help decrease total cholesterol levels, particularly LDL or “bad” cholesterol. High-fibre diets may also benefit heart health by reducing blood pressure and inflammation.

4. Regulates blood sugar: Fibre, especially soluble fibre, can slow sugar absorption, aiding in blood sugar control for individuals with diabetes. Including insoluble fibre in the diet may also reduce the risk of type 2 diabetes.

5. Supports weight management: High-fibre foods are more satiating, leading to reduced food intake and longer-lasting satisfaction. Additionally, they typically have fewer calories per volume, aiding in weight control.

Here are 9 foods rich in fibre-

· Lentils: Boiled lentils are a rich source of fibre, with one cup providing 18 grams. This high fibre content makes lentils a great option for increasing dietary fibre. Research published in the Journal of Nutrition suggests that the abundant fibre in lentils contributes to reducing cholesterol levels and enhancing heart health.

· Kidney beans: A cup of cooked kidney beans offers approximately 12 grams of fibre along with significant protein and essential nutrients. Studies featured in the American Journal of Clinical Nutrition indicate that incorporating kidney beans into your diet regularly can enhance gut health and lower the likelihood of colon cancer.

· Chickpeas: Chickpeas, also called garbanzo beans, are a legume abundant in fibre. A serving of one cup of cooked chickpeas provides around 12 grams of fibre. Research published in the Annals of Nutrition and Metabolism suggests that the high fibre content in chickpeas can aid in weight management and blood sugar regulation.

· Chia seeds: Two tablespoons of chia seeds offer roughly 10 grams of fibre, making them a significant source of this nutrient. Additionally, chia seeds are packed with omega-3 fatty acids and antioxidants. Studies featured in the Journal of Food Science and Technology emphasise the beneficial impact of chia seeds on digestive health, including their ability to prevent constipation.

· Potatoes: A medium-sized potato, including its skin, contains approximately 3.63 grams of fibre. Research from the Journal of the Science of Food and Agriculture indicates that the fibre content in potatoes contributes to maintaining a healthy digestive system and regulating blood sugar levels.

· Oats: Oats, a common breakfast choice, provide roughly 5 grams of fibre per cooked cup. They are notably rich in beta-glucan, a type of fibre known for lowering LDL or “bad” cholesterol. Incorporating oats into your diet can greatly benefit heart health and assist in weight management.

· Broccoli: A cup of chopped broccoli boasts around 5 grams of fibre and is a good source of vitamins C and K. Research published in the Nutrition Research journal indicates that the substantial fibre content in broccoli contributes to reducing inflammation and maintaining a healthy digestive tract.

· Flaxseeds: A single tablespoon of flaxseeds supplies approximately 2 grams of fibre, alongside being rich in omega-3 fatty acids and lignans, known for their antioxidant properties. Research featured in the Journal of Nutrition suggests that incorporating flaxseeds into your diet can enhance digestive health and diminish inflammation.

· Apples: A medium-sized apple provides roughly 4.5 grams of fibre and is rich in water and antioxidants. Studies published in the Journal of Agricultural and Food Chemistry indicate that the fibre content in apples can aid in reducing cholesterol levels and facilitating weight loss.