Top 10 Fibre-Rich Foods

An important part of a balanced diet, fiber plays an essential role in our digestive system. Apart from controlling the blood sugar level, eating diet enriched in fiber maintains optimum heart health, relieves irritable bowel syndrome, helps in weight loss and moreover, keeps our skin healthy and glowing.

So, here I have listed down the top 10 fiber rich foods that you must incorporate in you diet.

Whole grains

Whole grains are loaded with fiber. Whole grains include whole wheat, rye, oats/oatmeal, barley, corn, brown rice, wild rice, buckwheat, triticale, millet, quinoa, bulgur (cracked wheat), and sorghum.

Blackberries

Blackberries are one of the best berries the body can get flavor-wise, yes, but also nutritionally speaking. In addition to their fiber content, blackberries boast the deepest hues in the berry family. Studies show that the deeper the color or hue of a plant, the more anthocyanins it provides and thus the more benefits. Though all berries provide benefit (especially to the brain) blackberries have that extra boost of color that may yield added benefit.

Legumes

This kitchen-friendly food is enriched with fiber. You should eat a bowl of legumes on a regular basis as they are healthy. Legumes are a good source for protein, iron, folate, vitamins and manganese.

Nuts

Munching nuts in between the meals is always a healthy option. Nuts such as almonds, pistachios, walnut and groundnuts are a good source of fiber. These are also a good source for your bowel movement.

Avocados

Another food loaded with fiber is avocado. They are highly nutritious and contain vitamin K, folate, potassium, vitamin B6, vitamin B5, vitamin E and vitamin C. This low-carb food also provides healthy fats.

Pears

This crisp, delicious and sweet fruit contains high amount of fiber. It also have nutrients such as vitamin C, vitamin K, Omega 6 fatty acids and potassium.

Flaxseeds

Flaxseeds are great for a fiber boost. Just add them into smoothies or use as a topping over your breakfast cereal. Some nutritionists recommend ground flaxseeds over whole seeds as it’s easier to digest the former. Whole seeds may pass through your gut undigested without imbibing all the benefits.

Broccoli

Along with a huge dose of Vitamin C and Calcium, broccoli is also packed with fiber. It’s better to steam or saute it lightly till it is bright green to retain the fiber content and nutrients.

Coconut

Coconut has high fiber content and contains manganese, Omega-6 fatty acids, folate, and selenium. Being low in glycemic index, it is easy to include coconut in your diet. It has been observed that the countries where coconut is a dietary staple, there are less cases of high cholesterol and heart diseases.

Chia seeds

Chia seeds are the new superfood. These are high in fibre and other essential nutrients. Having soaked chia seeds can help you in better absorption of nutrients and losing weight. Chia seeds are also said to prevent bloating.

The list of top 10 fibre-rich foods are here. Just not miss them to eat daily to have a balanced and a healthier diet.