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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 
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
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 
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.

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