Foods high in fibre are essential nutrients required for a good digestion of foods, an accurate functioning of the digestive tract, and for helping you feel satiated.
On the contrary, an excess of fibre can lead to a bowel obstruction, diarrhoea, or even dehydration. People who increase their intake of fibre should also increase their water intake. The current daily value for dietary fibre is 25 grams.
Different studies have highlighted how eating a diet high in fibre can boost your immune system and overall health.
By eating foods high in fibre, you can help relieve and prevent both constipation and diarrhoea. Eating plenty of fibre can also lower your risk for inflammation of the intestine and haemorrhoids.
Fibre, particularly soluble fibre, is an important element for your heart. Eating a diet high in fibre can lower LDL (bad) cholesterol, as well as reduce your risk for coronary heart disease, diabetes, and stroke. Foods high in fibre can help to lower blood pressure, and reduce inflammation.
A diet high in fibre – particularly insoluble fibre from cereals â€” can lower your risk for type 2 diabetes. If you already have diabetes, including soluble fibre into your diet can slow the absorption of sugar and enhance your blood sugar levels.
Fibre can be insoluble and soluble.
â€¢ Insoluble fibre does not dissolve in water. It helps to avoid constipation, being provided by wheat cereals, whole grains, celery, tomatoes, and carrots.
â€¢ Soluble fibre dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include fruits such as apples, berries, citrus fruits, and pears, as well as barley, oatmeal, beans, and nuts.
Refined or processed foods are lower in fibre content, so opt for whole grains as an integral part of your diet.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Most fruits and vegetables are high in fibre. Berries are high in fibre, so try adding fresh raspberries, strawberries, blueberries, or blackberries to your cereal or yogurt. Moreover, you should include bran, broccoli, cabbage, leafy greens, celery, squash, beans, mushrooms, and oranges into your diet to benefit of their healthy nutrients.
Foods high in fibre, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.