Skip to main content

Top 20 High Fibre Foods and Their Benefits

It is often said that you should eat high fibre food for it keeps you fuller for longer without making you bloated. Owing to the scores of health benefits it offers, high fibre foods are an important component of overall nutrition. Fibre-rich diet keeps you slim and healthy. You may wonder what exactly is fibre. Fibre is an important component of plant cells that do not degrade in the intestines. Fibre may be degraded only in the colon when under the bacterial influence. Let us check the list of high fibre foods and their benefits.

The following are the names of high fibre foods:

Chia Seeds 

Chia Seeds give a wonderful nutty flavour to health drinks and smoothies and are easy to use. Being an amazing source of fibre, chia seeds are great for the heart. 1/4th cup of chia seeds contains 13.5 grams of fibre.

Sunflower seeds 

These are again a great source of fibre and a wonderful way to inject some fibre into the body. Little seeds are filled with fibre and are a great source of beneficial monounsaturated fat to reduce cholesterol. ½ cup serving of sunflower seeds constitutes 5 grams of fibre.

Bran is again rich in fibre and may be added to muffins, smoothies and oatmeal. If you are looking for insoluble fibre, then go for bran. To prevent constipation, increase the intake of bran for 1/8 cup serving constitutes 10.8grams insoluble fibre.

Almonds have high fibre content to benefit the gut and skin. Almonds are a wonderful source of Vitamin E that is associated with the reduction of ultraviolet damage. To enjoy the munching session, coat the meat dish with almonds.

Sweet Potato
5. ½ cup sweet potato comprises 3.4 grams fibre and is a wonderful source of Vitamin A. Consume sweet potatoes regularly to improve your eyesight.

Also Read: List of low calorie food

Prunes are power food owing to its high fibre content. To keep things moving in the gut, consume prunes for ½ cup of prunes comprising 6.2 grams fibre. If you have high blood pressure, then incorporate prunes into your diet because it is rich in potassium.

Split Peas
Split peas, a great source of iron, is immensely rich in fibre. It improves and regulates haemoglobin in the body so that blood cells can efficiently transport oxygen to vital parts of the body. ½ cup serving of uncooked split peas has 22grams of fibre.

Brussels Sprouts
Brussels sprouts are a great source of Vitamin K for it is a cruciferous vegetable. It helps in blood clotting. ½ cup serving of brussels sprouts comprises 3.5grams fibre.

Flax Seeds
Flax seeds may be used to prepare smoothies, oatmeal and baked foods. ¼ cup flax seeds serving comprise 14.3grams fibre. Flax seeds can reduce joint ache.

Seaweed makes you feel fuller for longer hours and helps to reduce weight. It regulates the blood sugar level and reduces the level of cholesterol.

Apples are again a good source of fibre and Vitamin C to boost the immunity system.

Popcorn - Popcorn is a beneficial snack you enjoy in movies. It is rich in fibre.

Artichokes may seem a pain to prepare, but it is rich in fibre.

Beans, a rich source of Vitamin B Complex, lowers cholesterol level in the body.

Quinoa, rich in zinc, iron and magnesium is a great source of proteins

Beet is a rich source of Vitamin C, Iron and Vitamin B6 which helps to regulate blood pressure

Carrot constitutes a very high amount of carotene to benefit the eyesight. 100Grams of carrot has 2.8grams fibre

Banana is again rich in fibre and a wonderful energy booster

Raspberries is rich in Vitamin C and magnesium and tends to safeguard body cells to prevent cancer diseases

Avocado is rich in carbohydrates, Vitamin B, Vitamin C and Vitamin E. It comprises healthy fats. 100 grams of avocado has 6.7 grams of fibre.

Add these high fiber food in your daily routine with minimal quantity. Don't take all in one day, pick one or 2 higher fiber food which are easily available in market.


Popular posts from this blog

How to Boost Immune System Naturally by Food

The current situation of the world is very bad which is suffering from one natural disaster of COVID-19 and this time everyone should be very careful for yourself and others. a little bit of caution and adjustment in our daily activities can bring about a lot of difference. As per WHO, the virus is more likely to affect people who do not have a good immune system and fall sick quite often. During this time, which affects mostly old age people and children so you need to take care of your health and others so that no one will fall sick. Below are some foods which help to boost your immunity system 1 Turmeric   Turmeric is already an alternate medicine for many diseases. Turmeric is the best immunity booster you can take this with a hot milk and in your vegetables Also Read: Yoga Asanas to Boost Immune Power 2.  Green Tea - In modern lifestyle everyone is having green tea and why not because It's loaded with antioxidants and which have lots of healt

List of Sprout Food and Right Way to Eat

We all eat multiple foods and items all day but sprouted food is very important for physical and mental health. Sprouts include Vitamin A,B,C and K, calcium, potassium, magnesium, iron and other minerals. They are rich in many nutrients. It include vitamin C which gives the power in body to fight from the disese and build immunity system . Sprouts cures diseases, easily absorbed by the body, a good source of instant energy, easily digestible and with lots of other health benefits. Also, it comes in everyone’s budget. Sprouts are the soaked seeds and the starch of the grain sprouts gets converted into glucose and protein into amino acid and become easily digestible and generate strength in the body. With the regular consumption of sprouted food, human beings look beautiful, healthy and disease free. List of Sprout Food Items Single Seed - wheat, barley, maize etc. Bean Sprout - Soybean, mung bean, kidney bean, black chickpeas, white chickpeas, green pea, green moong pulse

What Is Hatha Yoga, And What Are Its Different Asanas?

The word ‘Hatha’ is a Sanskrit word which means ‘force’, thus signifying a system of physical techniques. In India, hatha yoga was found by Matsyendranath and has been traditionally practiced by the yogis. It was found around the 11th century and has been modified since then. This form of yoga came in the 20th century and paid more attention to the Asanas.  History of the Yoga: Yoga as an exercise had been greatly influenced by the Tirumalai Krishnamacharya school, who had been teaching yoga from 1924 to 1989. He had combined the asanas from Hatha Yoga with gymnastics, developing both the physical exercises as well as Hatha Yoga’s spiritual goals. Krishnamacharya-linked schools have become very popular in the Western world since his students started popularizing yoga in the west. Also Read: Yoga and its Different Types Other types of yoga that include hatha yoga techniques are Kundalini yoga, Anusara yoga, Integral yoga, Kripalu yoga, Kriya yoga, Bikram yoga, Sivananda yoga and Jivamu