Consuming sufficient dietary fibreThe indigestible part of plants which aids the passage of fo... is essential to maintain a healthy digestive system. There are two main types of fibreThe indigestible part of plants which aids the passage of fo... – soluble and insoluble – and many different components of plants act as dietary fibres, including cellulose, lignin, beta-glucans and oligosaccharidesA carbohydrate made up of a small number of sugar sub-units,....
Insoluble fibreThe indigestible part of plants which aids the passage of fo... passes straight through the digestive tract unchanged. Because it absorbs water on the way, it softens the stool and helps waste material pass through the intestines more quickly. Important sources include beans, lentils, whole grains and wheat bran.
Soluble fibreThe indigestible part of plants which aids the passage of fo... is not digested, but it does not pass through the body unaltered – it absorbs water to form a gelGels are systems where large volumes of liquids can be held ..., and may be fermentedA process carried out on a carbohydrate source by some micro... by bacteriaSingle cell microorganisms. within the large intestine. Increasing the amount of soluble dietary fibreThe indigestible part of plants which aids the passage of fo... in the diet may increase the feeling of fullness, or satiety, and contribute to weight management.
Sources include oats, peas, beans, lentils, fruits such as apples, oats, potatoes and some green vegetables.
Pears (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fibreThe indigestible part of plants which aids the passage of fo....
FibreThe indigestible part of plants which aids the passage of fo... content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.
Strawberries (2%)
Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk food.
Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded with vitaminA vitamin is an organic compound required as a nutrient in t... C, manganese and various powerful antioxidants.
FibreThe indigestible part of plants which aids the passage of fo... content: 2 grams per 100 grams. This is very high given their low calorieUnits of energy: 1 Calorie = 1 kcal = 4.2 kJ. content.
Avocado (6.7%)
The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fatsCompounds which contain the elements carbon, hydrogen and ox....
Avocados are very high in vitaminA vitamin is an organic compound required as a nutrient in t... C, potassium, magnesium, vitaminA vitamin is an organic compound required as a nutrient in t... E and various B vitamins and they also have numerous health benefits.
FibreThe indigestible part of plants which aids the passage of fo... content: 6-7 grams per 100 grams.
Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fibreThe indigestible part of plants which aids the passage of fo....
FibreThe indigestible part of plants which aids the passage of fo... content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams.
Raspberries (6.5%)
Raspberries are highly nutritious with a very strong flavour. They’re loaded with vitaminA vitamin is an organic compound required as a nutrient in t... C and manganese.
FibreThe indigestible part of plants which aids the passage of fo... content: 6.5 grams per 100 grams.
Bananas (2.6%)
Bananas are a good source of many nutrients, including vitaminA vitamin is an organic compound required as a nutrient in t... C, vitaminA vitamin is an organic compound required as a nutrient in t... B6 and potassium.
A green or unripe banana also contains a significant amount of resistant starchStarch or amylum is a carbohydrate consisting of a large num..., a type of indigestible carbohydrateCompounds that contain the elements carbon, hydrogen and oxy... that functions like fibreThe indigestible part of plants which aids the passage of fo....
FibreThe indigestible part of plants which aids the passage of fo... content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
Other High-Fibre Fruits
Blueberries (2.4%) and blackberries (5.3%).
Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.
It’s high in vitaminA vitamin is an organic compound required as a nutrient in t... K, vitaminA vitamin is an organic compound required as a nutrient in t... B6, magnesium and beta-carotene, an antioxidantA substance which slows oxidation. that gets turned into vitaminA vitamin is an organic compound required as a nutrient in t... A in your body.
FibreThe indigestible part of plants which aids the passage of fo... content: 2.8 grams per 100 grams. This is very high given their low calorieUnits of energy: 1 Calorie = 1 kcal = 4.2 kJ. content.
Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.
Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
FibreThe indigestible part of plants which aids the passage of fo... content: 2.8 grams per 100 grams.
Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.
It is loaded with vitaminA vitamin is an organic compound required as a nutrient in t... C, vitaminA vitamin is an organic compound required as a nutrient in t... K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein, compared to most vegetables.
FibreThe indigestible part of plants which aids the passage of fo... content: 2.6 grams per 100 grams.
Artichoke (8.6%)
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world’s best sources of fibreThe indigestible part of plants which aids the passage of fo....
FibreThe indigestible part of plants which aids the passage of fo... content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams.
Brussels Sprouts (2.6%)
The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.
They’re very high in vitaminA vitamin is an organic compound required as a nutrient in t... K, potassium, folate and potent cancer-fighting antioxidants.
FibreThe indigestible part of plants which aids the passage of fo... content: 2.6 grams per 100 grams.
Other High-Fibre Vegetables
Almost all vegetables contain significant amounts of fibreThe indigestible part of plants which aids the passage of fo.... Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
Lentils (7.9%)
Lentils are very cheap and among the most nutritious foods on earth. They’re very high in protein and loaded with many important nutrients.
FibreThe indigestible part of plants which aids the passage of fo... content: 7.9 per 100 grams.
Kidney Beans (6.4%)
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various different nutrients.
FibreThe indigestible part of plants which aids the passage of fo... content: 6.4 per 100 grams.
Split Peas (8.3%)
Split peas are made from the dried, split and peeled seeds of peas.
FibreThe indigestible part of plants which aids the passage of fo... content: 8.3 per 100 grams.
Chickpeas (7.6%)
The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein.
FibreThe indigestible part of plants which aids the passage of fo... content: 7.6 per 100 grams.
Other High-Fibre Legumes
Most legumes are high in protein, fibreThe indigestible part of plants which aids the passage of fo... and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.
Other high-fibre legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
Quinoa (2.8%)
Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.
It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.
FibreThe indigestible part of plants which aids the passage of fo... content: 2.8 per 100 grams.
Oats (10.6%)
Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals and antioxidants.
They contain a powerful soluble fibreThe indigestible part of plants which aids the passage of fo... called oat beta-glucan, which has major beneficial effects on blood sugar and cholesterolA steroid which is an essential component of cell membranes.... levels.
FibreThe indigestible part of plants which aids the passage of fo... content: 10.6 grams per 100 grams.
Popcorn (14.5%)
If your goal is to increase your fibreThe indigestible part of plants which aids the passage of fo... intake, popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fibreThe indigestible part of plants which aids the passage of fo..., calorieUnits of energy: 1 Calorie = 1 kcal = 4.2 kJ. for calorieUnits of energy: 1 Calorie = 1 kcal = 4.2 kJ.. However, if you add a lot of fat, then the fibre-calorie ratio will be reduced significantly.
FibreThe indigestible part of plants which aids the passage of fo... content: 14.5 grams per 100 grams.
Other High-Fiber Grains
Nearly all whole grains are high in fibreThe indigestible part of plants which aids the passage of fo....
Almonds (12.5%)
Almonds are a popular type of tree nut.
They’re very high in many nutrients, including healthy fatsCompounds which contain the elements carbon, hydrogen and ox..., vitaminA vitamin is an organic compound required as a nutrient in t... E, manganese and magnesium.
FibreThe indigestible part of plants which aids the passage of fo... content: 12.5 grams per 100 grams.
Chia Seeds (34.4%)
Chia seeds are tiny black seeds that are immensely popular in the natural health community.
They’re highly nutritious, containing high amounts of magnesium, phosphorus and calcium.
Chia seeds may also be the single best source of fibreThe indigestible part of plants which aids the passage of fo... on the planet.
FibreThe indigestible part of plants which aids the passage of fo... content: 34.4 grams per 100 grams.
Other High-Fibre Nuts and Seeds
Most nuts and seeds contain significant amounts of fibreThe indigestible part of plants which aids the passage of fo.... Examples include coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
Sweet Potatoes (2.5%)
The sweet potato is a popular tuber that is very filling and has a delicious sweet flavour. It’s very high in beta-carotene, B vitamins and various minerals.
FibreThe indigestible part of plants which aids the passage of fo... content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fibreThe indigestible part of plants which aids the passage of fo..., or 2.5 grams per 100 grams.
Dark Chocolate (10.9%)
Dark chocolate is arguably one of the world’s most delicious foods.
It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet.
Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products loaded with added sugar.
FibreThe indigestible part of plants which aids the passage of fo... content: 10.9 grams per 100 grams.