Boost Your Health with Fibre-Rich Foods

A diet that contains plenty of foods rich in dietary fibre can do wonders to boost your health. Many people think dietary fibre’s benefits are limited to improving and preventing constipation. But there is more; dietary fibre helps your body regulate blood sugar levels, among other things. Learn about the benefits of fibre-rich foods and which foods should be included in your diet regularly to increase your fibre intake.

The foods mentioned here will help you achieve healthy bowel movements. But if you need a diet consultation for patients or a health supplement for yourself, feel free to reach out to us.

5 Amazing Benefits of Consuming Foods Containing Fibre

Fibre is a form of complex carbohydrates that is usually associated with mostly plant-based foods, including cereals, pulses, millets, vegetables, fruits, nuts, and seeds. Although fibre is indigestible, it is a crucial element of a healthy, balanced diet.

Here are some of the most prominent benefits of consuming foods high in dietary fibre:

1. Weight Management

Consuming foods that are rich in fibre, such as fruits and vegetables, can help in healthy weight management. This is because these foods tend to be high in nutrients and low in calories. Additionally, the fibre content of these food items can help you feel satiated for a long time.

2. Blood Sugar Management 

Dietary fibre delays and inhibits carbohydrate absorption in the body, which is why people who have diabetes are especially recommended to consume fibre-rich foods with their meals. By consuming high fibre foods, you can slow down the absorption of glucose from the foods and avoid glucose spikes.

3. Improved Digestive Health 

You may have heard about the benefits of high fibre foods for the digestive system. Fibre from foods like wheat, brown rice, carrots, and seeds can prevent or ease constipation as it remains more or less intact in the digestive tract. This helps the stool move more efficiently through the intestines and pass out in a timely manner.

High-fibre foods like citrus fruits and legumes also stimulate the growth of your gut microbiota, which eventually leads to a healthy gut.

4. Cholesterol Level Reduction

Some fibre-rich foods, such as oats, beans, oranges, apples, and barley, help lower your cholesterol by dissolving in water and creating a gel-like substance. You can reduce your cholesterol absorption by consuming these foods or taking a healthy supplement with high fibre content, such as Prohance HP.

5. Reduced Risk of Certain Diseases

Since high-fibre foods help prevent or alleviate constipation, they can also reduce the risk of piles (which can cause bloody stool) significantly. This is because the most prominent contributing factor to piles is sitting on the toilet for too long trying to pass out stool. Consuming adequate fibre regularly may also prevent colon cancer.

Recommended Daily Fibre Intake According to the United States Institute of Medicine (IOM)

2 Simple Tips on Increasing Your Fibre Consumption

Here are some tips for you to start incorporating more fibre into your daily diet:

• Become Friends with Salads: One of the best ways to increase your fibre consumption is to add foods rich in dietary fibre to your every meal. You can do this easily by adding a bowl of fruit, vegetable, or mixed salad to each meal. Adding a salad to your diet doesn’t require you to learn how to make fancy salads; you can add a simple kachumbar salad made with tomatoes, cucumbers, carrots, and onions.
• Rely on Health Supplements: If you are in a position where it isn’t possible for you to eat foods that have high fibre, you ought to supplement your diet with health supplements. Although psyllium husk is a famous fibre supplement, choosing a health supplement like Prohance HP can be highly beneficial for you. This is because, with Prohance HP, you can get closer to your daily nutritional needs for fibre as well as protein and other essential nutrients.

*In order to avoid bloating or gas, it is advised that you increase your fibre consumption gradually.

Fibre Composition of High Fibre Foods

Here is a list of food items that have a high fibre content as per the National Institute of Nutrition (NIN) and Indian Council of Medical Research (ICMR):

As per ICMR and NIN, meat, poultry, fish, seafood, milk, egg, dry fish, cooking oils, and table sugar contain little to no fibre. Data suggests that there is 0 g fibre in 100 g of these foods. Fibre in your food usually comes from plant-based food items.

15 Foods Rich in Dietary Fibre

Here is a list of high-fibre foods that you can include in your diet:

1. Pear

Also called nashpati, pears are a delicious fruit that vary in flavour profiles ranging from sweet to tangy in addition to being a great source of fibre.

2. Strawberry

Despite their name, strawberries aren’t actually berries. This fruit is delicious and a high source of fibre and vitamin C and other antioxidants.

3. Oats

Oats are an excellent source of fibre and high in various nutrients such as vitamins, minerals, and antioxidants. They are also helpful in managing blood sugar and cholesterol levels.

4. Apples

Apples are quite popular for their health benefits worldwide. If consumed whole, they are also an excellent source of both soluble and insoluble fibre. These benefits make apples an excellent and delicious addition to your everyday diet.

5. Bananas

You may have heard from your mother or grandmother about the benefits of eating bananas if you are experiencing constipation. They weren’t lying; bananas are a great source of fibre in addition to vitamin C, potassium, and vitamin B6.

6. Carrots

Winter season doesn’t feel complete without gajar ka halwa, but you can consume carrots in your salads or just as a standalone, crunchy snack to enjoy its health benefits. Add this rich source of fibre, vitamin K, vitamin B6, and beta carotene in your diet.

7. Beetroot

Another root vegetable, beetroots contain high amount of iron, potassium, copper, and fibre. In addition to improving your skin health, beetroots can also improve your gut health.

8. Cabbage

Dishes like chowmien feel incomplete without this cruciferous vegetable. In addition to enhancing the texture of a dish, cabbages or pattta gobhi are good sources of fibre and other nutrients.

9. Lentils

Lentils are readily available and can be easily incorporated into your daily diet. In addition to being a good source of fibre, lentils are highly nutritious and budget friendly.

10. Kidney beans

Rajma or kidney beans are a popular legume in northern India and a rich source of protein and fibre. You can go for the classic rajma-chawal combo or make a salad to incorporate kidney beans in your meals.

11. Chickpeas

Another type of legume, chhole or chickpeas are a great source of fibre in addition to providing protein and other nutrients to you. These can be consumed in classic dishes or included in hummus and other dishes.

12. Popcorn

Who knew a snack as tasty as popcorns can also improve your health by providing fibre. Popcorns are at their healthiest version when air-fried without fat; however, as you increase the amount of fat/oil or sugar, the nutrient density starts to drop.

13. Almonds

Source of many nutrients, almonds are an excellent source of vitamin E, manganese, fibre, and healthy fats. We recommend adding these crunchy nuts to your salads or munching them throughout the day.

14. Chia seeds

Nutrient-dense, chia seeds are mighty healthy when consumed properly and regularly. They are an excellent source of fibre and other nutrients, and you can soak them before adding them to your smoothies or other beverages.

15. Sweet potatoes

A type of tuber that is both delicious, filling, and healthy, sweet potatoes are high in fibre, a bunch of B vitamins, and various other minerals. Since it is a seasonal vegetable in many parts of India, make sure to enjoy all its benefits when you get the chance.

Apart from the ones mentioned above, the following are also a good source of fibre:

• Fresh coconut
• Walnuts
• Sunflower seeds
• Pistachios
• Pumpkin seeds

In Conclusion

Now that you know the amazing benefits of fibre for your body, you can make it a priority in your daily diet. Some examples of high-fibre food items include strawberries, lentils, green leafy vegetables, and oatmeal. When you are planning your meals or picking up groceries, add different types of nutrients, including fibre, in your meals from different sources to ensure a healthy gut and overall health.

A balanced diet is especially crucial for those recovering from illness or surgery, including foods to eat after surgery that are high in fibre can aid digestion and promote faster recovery. A nutrition calculator can help you personalise your diet and ensure you meet your nutrient needs.

If you find it difficult to add more fibre and other nutrients to your diet, consider opting for a health powder like Prohance HP. With high protein and other nutrients, this health supplement can help you enjoy sustained energy throughout the day. Additionally, the dietary fibre present in this supplement supports gut health. So, what are you waiting for? Boost your health with Prohance HP.