Looking to add more fiber to your diet? No worries, we have plenty of options to add high-fiber foods in your diet.

What is fiber?  

Fibers are incredibly important for our body. It is a plant-based nutrient that is also called roughage or bulk.

These dietary fibers are simply indigestible parts of plant-based foods. It passes from your stomach in undigested form and ends up in the colon by keeping your digestive system clean and healthy.

Certain types of dietary fibers help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation, improves the health of your skin, and help you to lose weight. It may even help prevent colon cancer.

Did you know that insoluble fibre is known for its rapid passage through the gut? Additionally, it might also play a role in warding off gut infections.

Dr. Siddharth Gupta, MD

How much fiber do you need daily?  

The recommended daily intake of fiber is 21 to 25 grams for women and 30 to 38 grams for men with variation with age.

Types of Fibres  

1. Insoluble fibers – It doesn’t dissolve in water. It regulates your intestinal regularity and prevents constipation.
2. Soluble fibers – It is dissolved in water. It is helpful to regulate blood sugar levels and reduce cholesterol.

High Fibre Foods to Add to Your Diet

Did you know that soluble fibre, when consumed, acts like a sponge in the gut? It may slow down the digestion of fast foods and help to lower blood sugar levels, making it particularly beneficial for individuals with diabetes.

Dr. Rajeev Singh, BAMS

You may be eating high fiber food every day but is it sufficient for your body? It is tough to fulfill the fiber requirement criteria especially when you are tired of eating vegetables. Here are some high fiber food options which you will enjoy –

Grains

• Barley –
  By adding 2 cups of cooked barley in your diet daily can get your daily requirement. Also, you can add this high-fiber grain in the roasted vegetable.
• Quinoa –
  Quinoa is extremely popular among health-conscious people. It is loaded with fibers including proteins, magnesium, iron, antioxidants, etc. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat.
• Oats –
  Oat contains a powerful soluble fiber – oat beta-glucan which helps to control blood sugar and cholesterol levels. You can add it to cookies, muffins, or granola. Read more about the 12 health benefits of oatmeal
• Whole grain pasta –
  Yes! If you are a pasta lover then choose whole-grain pasta to get numerous health benefits as it is full of fibers.
• Popcorns –
  It is also called the ”king of snack foods”. Air-popped popcorns are very high in fiber. You can sprinkle your favorite herbs and spices to enhance its flavor.

Also Read: How to Control Diabetes Without Medicine: The Research-Backed Lifestyle Changes That Can Help

Vegetables

• Broccoli –
  This veggie can get pigeonholed as the fiber vegetable. It is also loaded with vitamin C, vitamin K, vitamin B complex, antioxidants, etc. Studies have shown that broccoli’s 5 grams of fiber per cup can support your gut bacteria to stay healthy and balanced.
• Carrots –
  Carrot is a root vegetable mainly known for beta carotene content but it also provides a huge amount of fibers. It takes around 6 cups of carrots to reach a daily recommended requirement.
• Brussels sprouts –
  These mini cabbages can be boiled, fried, or can be added raw in your bowel. They’re very high in fibers, vitamin K, potassium, folate, and potent cancer-fighting antioxidants.
• Artichoke –
  It is one of the best sources of fibers in the world. 4 artichokes can fulfill your daily fiber requirement.
• Green peas –
  Flavorful and healthy, green peas are a great source of fibers and iron, vitamins A, vitamin C, etc.

Also Read: 14 Foods to Fight Low Blood Sugar

Fruits

• Avocado –
  Avocado is widely enjoyed for its creamy flavor and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 3 avocados daily help to reach the recommended doses.
• Berries –
  Usually, berries are known as rich in antioxidants but those are full of fibers too. Raspberries, strawberries, and blackberries are loaded with fibers. About 6 cups of strawberries are required to reach daily recommended doses.
• Apples –
  Apples are particularly high in a type of soluble fiber called pectin. There are about 4 grams of fiber in an apple which are helpful to protect arteries and lower cholesterol.

Nuts and Seeds  

• Almonds –
  Almonds are high in fiber and many other nutrients such as healthy fats, vitamin E, etc. One cup of almonds is required to hit your daily recommended fiber. Read more about the health benefits of almonds
• Chia seeds –
  Chia seeds are super-foods loaded with soluble fibers. Each tablespoon of chia seeds provides 4 grams of fiber. It also contains a high amount of magnesium, phosphorus, and calcium. Read more about the health benefits of chia seeds

Legumes  

• Lentils –
  Lentils are an excellent source of fibers. They’re also very high in protein and loaded with many important nutrients.
• Beans –
  Beans such as edamame, kidney beans, and soybeans are fiber-filled snacks. There are 9 grams of fiber in a half-cup serving of shelled edamame.

Fibre acts like a superhero for our bodies! It might help to lower the risk of conditions like heart disease and diverticular disease in addition to diabetes and constipation. By being a friend to our gut microbiome, fibre fights off chronic inflammation linked to these diseases and keeps us feeling healthy and happy!

Dr. Smita barode, BAMS

Fibre and Constipation  

Constipation is a common problem and everyone experience it occasionally. Constipation is a feeling of being unable to void stool completely or partially. Many causes can cause constipation including lifestyle patterns and various diets. Constipation may present with cramps in the stomach, the fullness of the stomach, and loss of appetite. There are various medicines available to relieve constipation but certain foods act wonderfully without any side-effects. Food high in fiber is very helpful to clear this problem. Here are some high fiber foods a person can eat to relieve constipation –

1. Beans – kidney beans, pinto beans, baked beans, black eye beans.
2. Sweet potatoes
3. Popcorn
4. Nuts and seeds – almonds, walnuts, chia seeds, sunflower seeds, flax seeds
5. Whole grain bread
6. Berries – raspberries, blackberries, blueberries, and strawberries
7. Prunes
8. Broccoli

Also Read: 15 Protein-Rich Foods to Add to Your Diet

Fibre can be your ally in weight loss! By making you feel fuller, fibre helps curb your appetite, leading to consuming fewer calories. So, if you’re looking to shed some kilos, incorporating fibre-rich foods into your diet might be a smart strategy to feel satisfied while eating less.

Dr. Anuja Bodhare, MD

What are the side effects of too much fibre consumption?

Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having high-fibre foods:

• Bloating
• Abdominal pain
• Flatulence
• Diarrhoea
• Constipation
• Temporary weight gain
• Intestinal blockage
• Reduced blood sugar levels,  

When checking food labels, keep an eye out for the ‘dietary fibre’ content. Fibre sources with at least 10% of the ‘per cent daily value’ for fibre are generally considered a good addition to your diet.

Dr. Ashok Pal, BAMS

Conclusion:

You must always maintain a balance in fiber intake. It may seem better to have too much than too little, but you must be cautious. It is important to listen to your body and start slow when you are making any changes to your diet. Always drink enough water to avoid constipation or indigestion and consult a doctor if you want to discuss how much fiber is ideal for you.

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