Dietary fibre plays a crucial role in our diet. They aid in digestion, help control blood sugar levels, and contribute to a feeling of fullness. A diet rich in fibres can also help prevent various diseases. Here's a list of the top 15 high-fibre foods.
1. Beans
Beans, such as black beans, pinto beans, and red beans, are an excellent source of fibre. A cup of cooked beans can contain up to 13 g of fibre. Beans are very versatile and are great in salads, soups, chili, etc.
2. Chickpeas
Chickpeas are not only rich in fibre but also in protein. A cup of chickpeas can provide about 10 grams of fibre. They are excellent in hummus, chickpea paste, or even in curry or stews.
3. Lentils
Lentils are another source of fibre, with about 9 grams per cooked cup. They are also rich in protein. Lentils can easily replace ground meat in your favorite recipes, like stuffed peppers with lentils, shepherd's pie with lentils, etc.
4. Artichokes
A medium artichoke contains about 6 grams of fibre. They are also low in calories, making them an excellent choice for a healthy diet. Artichokes are delicious in dips or even as a topping on pizzas.
5. Oats
Oats are a cereal rich in soluble fibres, particularly beneficial for heart health. A serving can contain up to 5 grams of fibre. The classic way to eat oats is often as oatmeal, but oats can be used in desserts and snacks (muffins or granola bars) and in main dishes, like making meatballs.
6. Raspberries
Raspberries are not only delicious but also very high in fibre, with about 8 g per cup. They are good in desserts and in salads, whole or in dressings.
7. Green Peas
Green peas are a surprising source of fibre, with about 5.5 g per half-cooked cup. Green peas are often seen as a side dish with hot chicken, but here are other suggestions for you: in pasta dishes, risotto, or soups.
8. Broccoli
Broccoli is rich in fibre and nutrients, offering about 4.1 grams of fibre per cup. Broccoli is just as good raw as cooked in a recipe. Here are some recipe examples that feature this vegetable: broccoli soup, broccoli salad, bites.
9. Pears
A medium pear with the skin contains about 5.3 g of fibre, making it an excellent high-fibre snack. Pears are delicious in their whole form or even as a compote and even in recipes, like stuffed pears with shrimp, in fruit salads, in bread.
10. Avocados
Avocados are not only a source of good fats but also rich in fibre, with about 4.6 g per half avocado. Avocados deserve to be known. They are often consumed as guacamole or in Mexican dishes.
11. Chia
Chia seeds are a concentrated source of fibre. A single tablespoon of chia seeds contains about 3.7 g of fibre. It's easy to add chia seeds just about anywhere in our diet: sprinkled on salads, in yogurts, in our oatmeal, in pudding. This food is quite versatile.
12. Whole Wheat Couscous
Whole wheat couscous is rich in fibre. For 60 g of cooked couscous, it provides 6 g of fibre. Whole wheat couscous is very versatile. It can just as well replace a bed of rice or pasta, be used in Buddha bowls, in salad, etc.
13. Spinach
Spinach is not only rich in vitamins but also in fibre, with about 4.3 grams per cooked cup. Spinach is as good in salad as in dip or added to various egg-based dishes.
14. Barley
A serving of one cup of barley contains about 4.1 g of fibre. Here are some recipe ideas for cooking barley: mushroom and barley soup, apple and cinnamon barley pudding, in Buddha bowls, etc.
15. Quinoa
Quinoa is a whole grain rich in fibre, with about 5 grams of fibre per cooked cup. Quinoa can be eaten as a starch side dish, in salads, or in muffins.
Incorporating these high-fibre foods into your daily diet can have beneficial effects on your digestive and overall health. It's important to remember to increase your fibre intake gradually and drink plenty of water to aid digestion. For more help with managing your fibre intake, don't hesitate to make an appointment with a dietitian nutritionist from TeamNutrition.
