Fibre rich foods play an important role in our diet and can help you maintain your health and stay in good shape. A fibre rich diet can prevent heart diseases, cancer, obesity, constipation, indigestion, etc. Here we have listed down all the Fibre Rich Foods with their sources and health benefits of dietary fiber.
Soluble vs. Insoluble Fiber
Soluble fiber is found in oats, beans and some fruits. It absorbs water to form a gel-like material that slows digestion. Insoluble fiber is found in whole grains and vegetables like broccoli; it passes through your body virtually unchanged. Both types are good for you—soluble fiber helps lower cholesterol levels, while insoluble fiber can help prevent constipation. But keep in mind that too much insoluble fiber can cause gas and bloating. While most people get enough soluble fibre from their diet (and don’t need to supplement), adding more insoluble fibre may be beneficial for those who suffer from irritable bowel syndrome or other digestive problems. If you have any health concerns about increasing your fibre intake, check with your doctor first.
Wholegrain vs. Refined
Wholegrain foods are made up of all three parts of a grain—bran, germ and endosperm. In contrast, refined grains have been processed to remove certain components, like fibre. The result is a higher concentration of carbohydrates in what remains (the endosperm), which translates into more energy (i.e., calories) per serving. There are plenty of people who think that eating a high-carb diet will make them gain weight; generally speaking that's not true. It's not how many carbohydrates you eat; it's how much food you eat that counts when it comes to weight loss or gain.
Whole Grain Cereals & Grains
An easy way to improve your dietary fiber intake is by switching to whole-grain cereals and grains. According to Harvard University's School of Public Health (HSPH), people who eat three servings of whole grains per day are about 20 percent less likely to develop heart disease or type 2 diabetes than those who don't eat them. All breads, muffins, pasta, crackers and cereal should be made with 100 percent whole grain. Whole grain means that all parts of a grain kernel (the bran, germ and endosperm) are present in their natural proportions.
Beans & Legumes
Beans are an excellent source of fibre. One cup of kidney beans contains more than 17 grams (g) of fibre – almost half a day’s worth! Black beans have nearly as much: 14 g per cup. Pinto beans, black-eyed peas and garbanzo beans are other good sources with 10 to 12 g per cup. Lentils and split peas also contain about 10 g per cup. The only legumes that aren’t considered high fiber are baked beans and fried soybeans (edamame). Two tablespoons contain 1 g each of dietary fiber. But even two tablespoons is far better than none at all! Simply add these high-fiber legumes to your meal for an instant nutritional boost.
Nuts & Seeds
Although some people limit nuts in their diet because they are high in fat (particularly unsaturated fats), a review published in 2008 by The American Journal of Clinical Nutrition found that regular nut consumption reduces risk factors for heart disease like lowering cholesterol levels. Nuts are also high in fiber and protein. For an average-sized handful (about one ounce) of nuts or seeds, you get about four grams each of dietary fiber and protein. Because these two nutrients play a role in feeling full for longer periods of time -- helping to ward off hunger between meals -- you'll probably eat less overall throughout your day. A study published in Obesity Reviews found that eating just four ounces of almonds per day reduced calories eaten at subsequent meals by about 4 percent compared to not eating almonds at all.
Oats & Oatmeal
Oats are a source of dietary fiber. If you don’t have time to sit down for breakfast in the morning, grab a handful of dry oats; they’ll provide you with an instant dose of fiber. Oats are also rich in beta-glucan (beta-D-glucose polymers), a soluble type of fiber that helps lower cholesterol levels by blocking absorption of bile acids in your intestines—no cholesterol equals lower risk for heart disease! Oatmeal is another tasty way to get your daily serving of fiber—look for varieties high in whole grains like 100% Whole Wheat Instant Oatmeal from Quaker or Steel Cut Quick Cook Steel Cut Oats.
Pulses (Lentils, Beans)
When you consume pulses or beans (including kidney beans, black beans, white beans and chickpeas), they expand in your stomach after consumption. This increases satiety (the feeling of fullness) causing you to eat less without even noticing. In fact, they’ve been proven to reduce caloric intake by 9% per 1/2 cup serving! So next time you’re craving ice cream on a hot summer day or if you need a nice nosh in between meals try having some navy beans or peas with a side salad for lunch. You might be surprised at how filling it is. Pulses also have little to no fat making them an excellent food for weight loss as well as good cholesterol reduction.
Dairy Products
One good source of fibre is dairy products. Whole milk, 2%, 1% and fat-free are all excellent sources; however non-fat or skim varieties may not be as high in fibre content as whole varieties. Some types of cheese such as Cheddar are high in fibre whereas others such as cream cheese are not. Milk that comes from goats or sheep is also an excellent source. For example Greek yogurt can have up to 8 grams per cup! In general though, dairy products contain 3-4 grams per serving. If you’re wondering where else to get your fiber from there is one other great source you can look at: cereals!
Meat and Seafood
Red meat is high in protein and contains iron, zinc, vitamins B1 (thiamine) and B12. It’s a great source of amino acids that help you build muscle mass. Fish is a good source of protein but is also high in omega-3 fatty acids—crucial for brain health. Salmon provides heart-healthy omega-3 fatty acids and has anti-inflammatory properties that can be beneficial for people with autoimmune diseases like rheumatoid arthritis. As for poultry (chicken or turkey), it’s another great protein source that provides valuable nutrients including selenium, phosphorus, niacin (vitamin B3), riboflavin (vitamin B2), potassium and folate.
Grains That Don’t Contain Much Fiber (Rice, Cornmeal)
Grains that contain no dietary fiber include white rice, cornmeal, couscous, grits and farina. However despite containing little to no fiber they’re a valuable source of nutrition because they are energy dense in other areas. This means they contain more calories than most foods we eat yet take up less room in our stomachs so we feel full after eating them. They also tend to be relatively cheap which is good news for anyone watching their wallet! So grains that don’t contain much fiber can still be enjoyed; just enjoy them as part of a balanced diet instead of relying on them to fill you up. Add fruit or veggies if you need more fiber in your diet.
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