Top 12 Food Items That Contain Fibre

Fibre is one of the types of carbohydrates that the body cannot digest. Unlike most carbohydrates, fibres cannot be broken down into smaller molecules. Instead, they pass through the human body undigested. Fibre is one of the essential nutrients required of the human body. It comes with several health benefits like weight loss, fights constipation and controls blood sugar levels.

Let us look at which foods contain fibre and the amount present in them.

This section shows the list of the top 12 foods that contain fibre –

1. Lentils

Both soluble and insoluble types of lentils are rich in fibre. A cup of cooked lentils has more than 15 grams of fibre. 100 grams of lentils contain around 7.3 grams of fibre.

2. Avocado

Be it a toast, an egg, a plate of salad or entrees, avocados can be consumed with anything. 100 grams of avocados contain 6.7 grams of fibre. Moreover, avocados have considerable amounts of healthy fats.

3. Raspberries

Raspberries are edible fruits of a plant in genus Rubus of the rose family. 100 grams of raspberries contain 6.5 grams of fibre. Additionally, a serving of raspberry every day also helps to lose weight. The fibre and water in the fruit help to maintain a proper digestive tract and prevent constipation.

4. Artichoke

Artichokes keep the digestive system healthy by reducing the odds of bowel cancer, preventing constipation and diarrhoea. 100 grams of artichoke contain 5.4 grams of fibre.

5. Brussels Sprouts

Brussels sprouts promote regularity, support the health of the digestive system and reduce the risk of diabetes and heart diseases. 100 grams of brussels sprouts contain 3.8 grams of fibre.

6. Pears

Pears are beneficial for hair and skin. Furthermore, it improves bone health and reduces inflammation. 100 grams of pears contain 3.1 grams of fibre.

7. Beets

Beets help to maintain regularity, maintain blood sugar levels, low cholesterol and healthy weight. 100 grams of beets contain 2.8 grams of fibre. Beets also maintain blood pressure and improve brain functionality.

8. Carrots

100 grams of carrots contain 2.8 grams of fibre. Carrots help to maintain the blood sugar level and improve bone health. They are loaded with beta-carotene and Vitamin A, which can reduce the risk of diabetes.

9. Broccoli

100 grams of broccoli contain 2.6 grams of fibre. Broccoli improves blood sugar levels, reduces inflammation, boosts immunity and promotes heart health.

10. Bananas

100 grams of bananas contain 2.6 grams of fibre. Moreover, bananas improve your blood sugar level and make you feel full. This fruit is full of antioxidants which have benefits of their own.

11. Apples

There is a saying that goes like, “An apple a day keeps the doctor away”. 100 grams of apples contain 2.4 grams of fibre. Apples lower the risks of diabetes and help in preventing certain types of cancer.

12. Strawberries

100 grams of strawberries contain 2 grams of fibre. Furthermore, strawberries increase good cholesterol levels and protect the body from certain types of cancer.

Fibre is essential for maintaining good health. Here are some of the reasons to prove the same.

• Losing Weight: A recent study conducted in the Annals of Internal Medicine found out that individuals, who were advised to consume thirty grams of fibre daily, lost a considerable amount of weight. Tanya Zuckerbrot, R.D., author of The F-Factor Diet, explains, “fibre binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get”.
• Minimises the Risk of Type 2 Diabetes: People who eat more than 26 grams of fibre daily have an 18% less chance of suffering from type 2 diabetes than those who consume less than 19 grams daily. High fibre-containing foods keep the blood sugar level steady, thus minimising the odds of developing diabetes.
• Lowers the Odds of Heart Diseases: Fibre sops up the excess cholesterol in your body and removes it before it accumulates in the arteries. This minimises the chances of heart disease.
• Reduces the Risk of Certain Types of Cancer: A study published in Annals of Oncology states that for every ten grams of fibre intake, the risk of colorectal cancer reduces by ten per cent. Moreover, the odds of breast cancer fall by five per cent.
• Natural Detox: Instead of a juice cleanse, incorporate adequate amounts of fibre into your daily diet. Fibre naturally eliminates the toxins from your gastrointestinal tract and does not allow the accumulation of chemicals like mercury, BPA and pesticides in your system.
• Makes Bones Strong: Certain types of soluble fibres, namely prebiotics, which are found in leeks, asparagus, wheat, oats and soybeans, have calcium in them. And it is a known fact that calcium plays a crucial role in maintaining bone density.

Nutrition experts advise you to consume at least 21 to 38 grams of fibre daily.

• Children aged between 1 - 18 years should consume 14 - 31 grams of fibre on a regular basis.
• Men under 50 years of age should consume 30 - 38 grams of fibre per day.
• Women under 50 years of age should consume 21 - 25 grams of fibre every day. 

Foods that contain fibre also normalise bowel movement and lowers the cholesterol level in our body.  As such, healthy foods rich in fibre must be added to your diet chart.

However, always keep in mind that the addition of fibre to your daily diet must be done slowly. A sudden rise in fibre consumption might cause bloating, cramping and constipation. Make sure to drink adequate fluids while adding foods that contain fibre to your diet plan.