Fibre is an important component of our daily diet. It is extremely useful for digestion, it helps prevent constipation, thereby, improving the functioning of the digestive system. Some types of fibre even promote weight loss and lower blood sugar levels. The recommended intake is 25 grams for women and 38 grams for men, every day.
The good news is that fibre can be easily obtained in commonly available foods. Here are some high-fibre foods that you should incorporate into your daily diet:
Yes, it’s as simple as that! As promised, fibre is available in common foods, and apples are quite common. They are also juicy and tasty and highly nutritious.
Sweet and juicy, raspberries contain 6.5% per cent fibre. They are also rich in vitamins and minerals like manganese.
This fruit is packed with fibre and is also rich in a type of antioxidants called polyphenols which are known to shrink fat cells.
Though a little out of the way, artichoke has 8.6% fibre and is one of the world’s top sources of fibre.
They have 2.8% fibre and are also low in calories. Additionally, they are also delicious and are high in other nutrients such as vitamin K, vitamin B6, magnesium and antioxidants, which makes them a healthy snack.
While being simply delicious, one baked sweet potato with skin intact has 3.8 grams of protein. It is also low in calories but leaves you feeling full for a long time.
Besides having good fibre content, legumes are also rich in proteins. They are cheap and easily available and are among the most nutritious foods on the planet. Some high-fibre legumes are lentils, kidney beans, chickpeas, soybeans, peanuts, and peas.
Quinoa is a seed that can be used as a grain and can make for a great rice replacement. One cup of cooked quinoa contains 5.2 grams of fibre. It is also rich in protein.
Whole grain bread
Whole grains have all the parts of the grain intact, making them rich in fibre. They also have the ability to reduce inflammation.
Roasted, salted, sliced, or eaten directly, almonds are tasty and healthy and easy to pop into your mouth. One-fourth of a cup contains 4.5 grams of fibre. It’s better to have them unroasted because roasting slightly reduces the fibre content.
Highly nutritious even in small quantities, flax seeds contain both soluble and insoluble fibre, both of which are useful for the body for different reasons. It can be ground and stored or roasted lightly and used as a topping for different foods.
Chia seeds form a gel coating when surrounded by liquids, which helps them move waste smoothly in the digestive tract. They have 10.6 grams of fibre per ounce and can be consumed along with yogurt or just plain water.
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