October 9, 2020

An assortment of oranges, avocados, chickpeas, apple, peanuts, and tomatoes against a dark background

Are you wondering what foods are high in fibre? Dietary fibre is an essential nutrient found in plant-based foods. It is also known as roughage and cannot be digested by the body. This unique quality allows it to pass through your digestive system and keep it clean and healthy. 

Unfortunately, most Australians do not consume the recommended amount of fibre. Failing to maintain a healthy intake of dietary fibre in your diet can lead to a host of problems. It can cause constipation, irritable bowel syndrome, and diverticulitis. 

Read on as we discuss the benefits of fibre-rich foods and foods you can consume to increase your daily fibre intake.

What are the Benefits of Dietary Fibre? 

Eating dietary fibre can do wonders for your health. This essential nutrient offers a slew of benefits that help your digestive system function properly. Some of the most significant benefits of eating fibre-rich foods include:

  • It can help you lose weight and avoid digestive tract problems 
  • It reduces the risk of heart disease and certain cancers 
  • According to a study, increased consumption of dietary fibre can reduce the risk of Type II diabetes
  • It can improve your gut microbiota and lower systematic inflammation. This can help reduce obesity and avoid heart disease
  • It helps eliminate toxins from your digestive system and allows harmful chemicals to pass through your body more quickly 

The recommended intake for dietary fibre is 25 grams for women, 38 grams for men, and 19 to 25 grams for children. 

What Foods Are High In Fibre?  

Now that you have a brief understanding of how vital dietary fibre is and how much fibre you need to include in your daily diet, let’s look at what foods are high in fibre. 

1.     Artichoke

Artichoke doesn’t get a lot of attention, but you will be surprised to know how rich it is in fibre. A single artichoke contains 10.3 grams of dietary fibre – that’s 27% to 41% of the recommended daily intake! 

2.     Lentils 

Lentils are a great source of fibre. They are also inexpensive, and you can experiment around with them to create fibre-rich meals. You’ll find 7.9 grams of fibre per 100 grams of lentils, and 1 cup of lentils contains 63% of the daily recommended value. 

Lentils are also packed with proteins and other essential nutrients, making them an exceptionally healthy food source. 

3.     Chickpeas 

Like lentils, chickpeas are a fibre-rich food. You will find 12.5 grams in one cup of cooked chickpeas, which is 32% to 50% of the recommended daily value. 

4.     Avocados 

Avocados make for a great side-option for breakfast. They are also one of the top recommended foods for increasing your dietary fibre intake. One avocado contains 13 grams of fibre, which accounts for 54% of the daily value. 

5.     Chia Seeds 

If you are a fitness freak, then you have probably heard all about chia seeds and how they are rich in protein, omega-3 fatty acids, and antioxidants. This wonder food is also a great source of fibre.

Just consuming 2 tablespoons of chia seeds provides you with 10 grams of fibre (39% of daily value). 

You can also consume flaxseeds, pumpkin seeds, sunflower seeds, almonds, pistachios, and pecans to increase your fibre intake. While they don’t contain as much fibre like chia seeds, they are still a great food source for this nutrient. 

6.     Oats 

Oats are a whole-grain food that is widely known for their nutritional benefits. They can help lower cholesterol, reduce blood pressure, and prevent type II diabetes. Consuming oatmeal daily can also help you increase your dietary fibre consumption. You’ll find 16.5 grams of fibre in one cup of raw oats. 

That’s 43% to 66% of the daily recommended value! 

7.     Popcorn 

If you are searching what foods are high in fibre, then you don’t have to limit yourself to foods such as lentils, chia seeds, or avocados. You can also find fibre in a healthy snack like popcorn.

There are 14.5 grams of fibre per 100 grams of popcorn.

It also contains a variety of essential vitamins, iron, manganese, Zinc, and other minerals. Bear in mind, though, that while popcorn is very healthy, you don’t want to add too much salt or fat to it. This will greatly diminish its nutritional value. 

8.     Dark chocolate 

Do you enjoy eating dark chocolate? You’re in luck then! As it turns out, dark chocolate is an excellent source of dietary fibre. It also contains a number of antioxidants and other nutrients. 

As far as its fibre content goes, you will find 10.9 grams of fibre per 100 grams of dark chocolate. 

9.     Kidney Beans 

Like other legumes, kidney beans also serve as a reliable source of dietary fibre. You can find 11.3 grams of this nutrient in one cup of kidney beans. Kidney beans contain high levels of protein, carbohydrates, and low levels of fat (only 0.5 grams per 100 grams of beans). 

So, if you are looking to lose weight the healthy way, then kidney beans are a definite recommendation that can help you get there. 

10. Split Peas 

If you are looking for a high-fibre, low-fat food, then split peas is an absolute winner. These contain protein, vitamins, and minerals, making them one of the healthiest foods on the planet.

The fibre content for split is also impressive, and you’ll find as much as 16.3 grams of fibre in one cup of cooked split peas. This makes up for 42% to 65% of the daily recommended value!

The Bottom Line 

A plate of chickpeas and fried peas and a glass of water against a wooden background

When it comes to what foods are high in fibre, there are plenty of diverse options you can explore. From lentils, kidney beans, and chia seeds to dark chocolate and popcorn, there is a lot you can experiment with to increase your daily intake of dietary fibre. 

We also recommend consuming foods such as quinoa, broccoli, sweet potatoes, pears, strawberries, and carrots to include more fibre in your diet. These contain comparatively low levels of dietary fibre, but they can add more variety to your meals! 

Did you find this article useful? Keep following www.lifeboss.com.au  for more interesting articles on health, food, and fitness!

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