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LIST OF HIGH FIBER FOODS

Fibre is found in plant foods like vegetables, fruit, wholegrain foods, legumes, nuts and seeds. Here’s why they are good for you and an essential part of your diet.

Eating fibre and wholegrain foods is linked to a lower risk of obesity, type 2 diabetes and heart disease, and may also reduce the risk of bowel diseases.

Eating high fibre foods can also help prevent constipation– this in turn can help to prevent haemorrhoids.

Because high fibre foods are filling they may also make it easier to stay at a healthy weight.

Foods high in fibre are generally good sources of vitamins and minerals, as well as other important nutrients.

Types Of Fibre

There are 3 types of fibre – soluble fibre, insoluble fibre and resistant starch – and they are found in different foods. Because they have different health benefits, it’s important to include all 3 in your diet

Soluble fibre

Soluble fibre is a type of fibre that dissolves in water. It’s found in oats, legumes (split peas, dried beans such as red kidney beans, baked beans and lentils), fruit, vegetables and seeds. Foods high in these fibres can help you feel full. They also help reduce constipation by speeding up the time it takes for faeces to pass through the body.

Some soluble fibres in fruit, oats, barley and psyllium can reduce the amount of cholesterolabsorbed from the small intestine. This can help to lower blood cholesterol levels, although it is more important to eat a diet low in saturated fat.

Soluble fibre can also help stabilise blood glucose levels in people with diabetes.

Insoluble fibre

Insoluble fibre is a type of fibre that doesn’t dissolve in water. It’s found in high fibre breads and cereals, the outer skins of fruit and vegetables, and in nuts and seeds.

Because insoluble fibre absorbs water, it helps to soften the contents of the bowel, contributing to keep the bowels regular.

Resistant starch

Resistant starch is starch that is not easily absorbed. Different ways of cooking can create different amounts of resistant starch. For example, resistant starch is found in slightly undercooked (‘al dente’) pasta, cooked but cooled potatoes (including potato salad), under-ripe bananas, beans, lentils and a product called Hi-maize used in some breads and breakfast cereals. Freekeh, a Middle Eastern grain available in some supermarkets, is another good source. In general, foods that are less highly processed contain more resistant starch.

An important benefit of resistant starch is that it ferments, which produces substances that help to keep the lining of the bowel healthy.

List Of High Fibre Foods

• Apples: Add fibre to the list of ways that an apple a day could keep the doctor away — this fruit is an inexpensive and easily available source of fibre. As with other fruits and veggies with edible peels, eat your apple au naturale. The peels are an important source of fibre and nutrients like phytochemicals, Vakharia said. One Medium Apple(with peel!) has 4.4 grams of fibre.
• Pears: There’s a reason that parents give babies stewed pears when they’re stopped up one medium pear has 5.5 grams of fibre, which definitely goes a long way towards getting things moving along.
• Parsnip: If you love carrots, give parsnip a try. This veggie looks like white carrots but has a distinct (and delicious!) taste. You can use it all the same ways you’d use a carrot, or even use it as a potato sub. It tastes great mashed! A nine-inch-long cooked parsnip has 5.8 grams of fibre.
• Broccoli: You should have listened to your parents when they told you to eat your broccoli. A cup of chopped raw broccoli has 2.4 grams of fibre, along with a huge dose of vitamin C and vitamin K. If you’re cooking it, don’t overcook — steam or saute until it’s bright green, and leave a bit of bite to help maintain some of the fibre and nutrients.
• Carrots: Here’s another childhood classic that really was good for you. Along with being a great source of betacarotene, carrots are a source of fibre a 100-gram serving of raw baby carrots has 2.9 grams of fibre, and a half cup of cooked carrots has 2.3 grams
• Whole Grains: In order to be a good source of fibre, grains must be in their whole,unprocessed form, Vahkaria said. “The big issue with grains is in their processing,” she said. “In the refining process, the bran is removed, leaving a product that doesn’t have the fibre content.” For example, cooked long-grain brown rice has 1.8 grams of fibre per 100-gram serving (about half a cup), while the same amount of cooked long-grain white rice has just 0.4 grams
• Quinoa: Quinoa is technically a seed, not a grain, but it’s a great source of fibre with 5.2 grams in a one-cup serving (cooked). It’s also a source of protein, with 8.1 grams per cooked cup. If you haven’t tried this superfood yet, now’s the time!
• Amaranth: Like quinoa, tiny amaranth is a seed but acts like a grain and can be used like one in cooking. It’s another fibre superstar, with 5.2 grams per one-cup serving. Try adding it to soups, where it’ll cook quickly, absorb the flavours, and add some protein along with its fibre content.
• Beans: Beans, beans, they’re good for your heart…and your colon. These nutritional superstars are full of fibre for example, cooked black beans have 15 grams per one-cup serving, and white beans have a whopping 18.6 grams in the same amount. Up your bean intake slowly if you’re not used to eating them, to give your digestive system time to adjust.
• Legumes: Many global cuisines are rich in legumes, and for good reason: they’re a great fibre source and also provide a vegetarian source of protein. For example,quick-cooking red lentils have 4 grams of fibre per half-cup serving, before cooking. Next time you get Indian food, try the dal instead of a meat dish—you’ll get the same flavours but with more fibre and less fat.