10 High Fibre Foods You Should Include in Your Diet for Amazing Benefits

  1. Avocado

Avocados are full of healthy fats that promote supple skin and prevent the negative effects of ageing. They contain numerous vital nutrients like vitamins K, C, E, and A, B vitamins and potassium that aids in shedding dead skin cells.

The high content of vitamin A in avocados helps the body in getting rid of toxins and lessens damage from the sun’s rays thereby protects against skin cancers. There are 10 grams of fibre in a single cup of avocado. You can have it in your salads, smoothies, dips, eggs, top your toast or make some guacamole!

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Apples are a rich source of vitamins C, A, fibre, and polyphenols. Typically, most of the fruit’s fibre is contained in the skin so to get the most out of apples, one should consume it whole. Apples can easily boost your fibre intake as there are about 4 grams of fibre in an apple.

It helps protect arteries and lowers cholesterol. Apples are also a rich source of polyphenols, which are responsible for a lot of health benefits. Flavonoid epicatechin is one such polyphenol that lowers blood pressure. You can use this crunchy fruit in your salads, pies, desserts, or as an easy snack with dips.

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Bananas are said to be the world’s first cultivated fruit and are a good source of many nutrients like folate, magnesium, vitamin B6, and potassium. The fibre content of bananas is 2.6 grams per 100 grams. An unripe banana contains a type of resistant starch, an indigestible carbohydrate that functions like fibre.

Bananas also contain tryptophan, an amino acid that helps in preserving memory and also aids in overcoming depression as the body converts the high levels of tryptophan into serotonin, the mood-elevating brain neurotransmitter. Add a sliced banana to your morning cereal, use it in muffins or cupcakes, banana bread, smoothies, make banana chips, or have one as a standalone snack.

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The carrot is a nutritious, crunchy root vegetable that’s enriched with vitamin B6 and beta carotene. Beta carotene is an antioxidant that turns into vitamin A once in our body. Its fibre content is 2.8 grams per 100 grams. Apart from the commonly available orange ones, carrots come in several other colours like yellow, red, and white.

Carrots are a great source of important vitamins like vitamin A, K, C and minerals like calcium and iron. One serving of carrots( half cup) contains 25 calories,6 grams of carbohydrates along with sugar and protein.

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Beetroot is a root vegetable which is filled with essential nutrients (folate, iron, copper) and is a great source of fibre (2.8 grams per 100 grams). Beets are loaded with inorganic nitrates and are a great source of many essential vitamins and minerals like vitamin B9, Vitamin C, Manganese, and Potassium. You can add beetroot in your veggie juice, smoothies, purees, soups, salads, hummus or to make healthy beetroot pancakes or dosa and much more!

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Broccoli is one of the most nutrient-dense foods packed with antioxidants, fibre, calcium, potassium, iron, vital vitamins like C and K and other cancer-fighting nutrients. Vitamin C is required by the body for the production of collagen, which promotes skin strength and elasticity. A cup of cooked broccoli florets has about 5.1 g of fibre. You can try broccoli raw in salads, sauté for a quick snack, or just steam before eating. You can also add it with pesto sauces, and avail of its many health benefits.

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Brussels sprouts

The Brussels sprout is a part of the cruciferous vegetable family. Brussels sprouts are rich in antioxidants, vitamins (K, C, A), and minerals, which makes them a valuable addition to your diet. Its protein content is 2 grams and fibre content is 3.7 grams per 100 grams. This low calorie and nutritionally dense vegetable also helps improve bone health, maintain vision and prevents cancer.

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Oats are one of the healthiest grain foods out there as they’re very high in vitamins, minerals, and antioxidants. 10.1 grams per 100 grams makes oats a very rich source of fibre. It is also used in facial products as it reduces skin irritation and provides a whole lot of benefits for the skin. 

Oats are composed of a soluble fibre called beta-glucan, which has beneficial effects on blood sugar levels. Consumption of oats on a regular basis reduces hypertension, prevents constipation and aids weight loss. You can have it in your breakfast bowl, health bars, puddings, oatmeal cookies, etc.

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The chickpea is another type of plant-based protein and fibre that is full of iron, vitamin B-6, and magnesium. Chickpeas contain 6.4 g of fibre per 100 g. Other high fibre legumes include black beans, edamame, baked beans, lentils, etc. Chickpeas are also known as garbanzo beans in some parts of the world. You can add this legume as a base for hummus, falafel, salads, or soups, slather it on veggies, multigrain toast, and much more.

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Quinoa is a great source of iron, magnesium, zinc and one of the few sources of plant protein. Of late, quinoa has become incredibly popular among health freaks since it’s loaded with many nutrients and antioxidants, making it a complete protein, especially for vegetarians and vegans. One cup cooked has 8 grams of protein and 5 grams of fibre. Replace your regular white rice with this superfood and see the results for yourself.

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