{"id":11533,"date":"2022-03-06T14:09:00","date_gmt":"2022-03-06T08:39:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=11533"},"modified":"2026-03-24T11:04:44","modified_gmt":"2026-03-24T11:04:44","slug":"high-fibre-foods-to-add-to-your-diet","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/high-fibre-foods-to-add-to-your-diet\/","title":{"rendered":"High Dietary Fiber Foods That You Should Eat Every Day!"},"content":{"rendered":"\n\n<\/head>

If you are looking to add more fibre to your diet, there are plenty of options.\u00a0<\/p>\n\n\n\n

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Table of Contents<\/p>\nToggle<\/span>

What is Fibre?<\/a><\/li>
How Much Fibre Do You Need Daily?<\/a><\/li>
Types of Fibres<\/a><\/li>
High-Fibre Foods to Add to Your Diet<\/a><\/li>
Fibre and Constipation<\/a><\/li>
What are the Side Effects of Too Much Fibre Consumption?<\/a><\/li>
Conclusion<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>What is Fibre?<\/strong><\/span><\/h2>\n\n\n\n
Fibres also known as\u00a0roughage or bulk is a plant-based nutrient that are incredibly important for our body.\u00a0 \u00a0<\/p>\n\n\n\n
These dietary fibres are indigestible components of plant-based foods. They pass through the stomach without being broken down and reach the colon, where they help maintain a clean and healthy digestive system.\u00a0<\/p>\n\n\n\n
Certain types of dietary fibres help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation. It also contributes to improving the health of your skin and help you to lose weight. It may even help prevent colon cancer.\u00a0<\/p>\n\n\n\n
<\/span>How Much Fibre Do You Need Daily?<\/strong><\/span><\/h2>\n\n\n\nThe recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age 1<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
<\/span>Types of Fibres<\/strong><\/span><\/h2>\n\n\n\n
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Insoluble fibres:<\/strong> It doesn\u2019t dissolve in water. It regulates your intestinal regularity and prevents constipation.\u00a0<\/li>\n\n\n\n
Soluble fibres: <\/strong>It is dissolved in water. It is helpful to regulate blood sugar levels and minimise cholesterol levels.\u00a0<\/li>\n<\/ul>\n\n\n\n<\/span>High-Fibre Foods to Add to Your Diet<\/strong><\/span><\/h2>\n\n\n\n
Even if you include high-fibre foods in your daily meals, you may still fall short of the recommended intake. Meeting your fibre needs can be particularly challenging if you\u2019re relying heavily on vegetables alone. Fortunately, a variety of grain-based options are not only rich in fibre but also versatile and enjoyable. Here are some high fibre food options:\u00a0<\/p>\n\n\n\n
1. Barley<\/strong><\/h3>\n\n\n\n
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By adding 100 grams of cooked barley in your diet daily can get around 15 to 16 grams of fibre 2<\/a><\/sup>. Also, you can add this high-fibre grain to roasted vegetables.\u00a0<\/p>\n\n\n\n
2. Quinoa<\/strong><\/h3>\n\n\n\n
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Quinoa is popular among health-conscious people. It is also loaded with proteins, magnesium, iron, and antioxidants. You can add quinoa to your weekly dinner rotation or stir in cinnamon<\/a> and sugar for a sweet treat. Quinoa has around 14 to 15 grams of fibre per 100 grams 2<\/a><\/sup>.<\/p>\n\n\n\n
3. Oats<\/strong><\/h3>\n\n\n\n
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Oat contains a powerful soluble fibre \u2013 oat beta-glucan which helps to control blood sugar and cholesterol levels 3<\/a><\/sup>. 100 grams of oats contain approximately 12 grams of fibre 4<\/a><\/sup>. You can add it to cookies, muffins, or granola. <\/p>\n\n\n\n
4. Whole grain spaghetti<\/strong><\/h3>\n\n\n\n
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Whole-grain spaghetti can provide many health benefits as it is rich in fibre. 100 grams of whole-grain spaghetti can contain up to 7 grams of fibre 5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
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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 12<\/a><\/sup>.\u00a0<\/p>\nDr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/a><\/strong><\/cite><\/blockquote>
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