Fibre is "non-glycemic", which means that it helps the body absorb less sugar and increases how quickly toxins clear from the body. Dietary fibre is an important part of a healthy diet because it has the ability to improve digestive health, which is paramount to healthy living. Fibre is also known to help prevent some cancers, diabetes, and even weight gain. The National Institute of Medicine recommends that men under fifty consume 38 grams of fibre per day and women under fifty consume 25 grams per day.
One cup of raspberries is the equivalent of eating three slices of whole grain bread. Raspberries are also very sweet, which may satisfy cravings for unhealthy sugars. Raspberries can be eaten by themselves, in a smoothie, with yogurt, and even in salads. They are also high in vitamin C, which boosts the immune system, aids digestive health, and helps the body to fight infection. Fibre makes up approximately twenty percent of a raspberry, which is one of the highest ratios for a plant-based fibre.
Avocados are high in healthy fats and acids and also contain approximately 9 grams of fibre per avocado. This is equivalent to twenty-five to thirty-five percent of the recommended daily fibre intake. Avocados are low in carbohydrates, which means that they allow people to add fibre to their diet without worrying about eating too many carbs. There are many ways to eat an avocado, and it is easy to find inventive recipes online.
One ounce (28 grams) of chia seeds contains 11 grams of fibre, which is approximately half of the recommended daily intake for women under the age of fifty. Chia seeds are also a good source of healthy fatty acids, such as Omega-3, which help fibre regulate the digestive system. Compared to flaxseed, chia seeds are superior in terms of calcium, fibre, and phosphorus content. People who maintain a vegan diet can substitute eggs with chia seeds, mixing them with water to create an egg-like paste used in baking. Chia seeds can also be added to bread, cereals, muffins, or salads or even just be eaten by the handful.
Unlike chia seeds, flaxseed's nutrients cannot be absorbed into the body in seed form and need to be ground up. Flaxseed has roots that go as far back as 3000 BC in Babylon, and people have been aware of its health benefits since the eight century. Eating flaxseed promotes the absorption of healthy nutrients in the body and helps people maintain a healthy digestive system. It can be easily added to cereal, yogurt, baked goods, and meatballs or used as a coating for chicken.
Oats are among the healthiest grains on the planet, so it is no surprise to find them in this article. Enjoyed mostly as a breakfast food, oatmeal contains around seventeen percent (5 grams) of the recommended daily intake of fibre for men per quarter cup. Oats are also gluten free and remain an important and accessible source of fibre for those with celiac disease or gluten intolerance. Oatmeal is also high in vitamin B1 and protein, which are important nutrients in a healthy diet.
Lentils have been consumed for over nine thousand years, making them one of the oldest food sources in history. They are a great source of fibre that prevent and help with digestive problems, such as constipation and irritable bowel syndrome. Just 100 grams of lentils provides 80% of the daily recommended intake of fibre. Also known to be good for pregnant women, lentils can be cooked in as little as ten minutes. This makes them a very convenient source of fibre.
Broccoli is perhaps the most versatile item on this list. It can be eaten in just about any form and added to many different dishes. Because broccoli has a high fibre content, it acts as a detoxifying agent within the body. Broccoli is also high in sulforaphane, which helps to protect the walls of the stomach and regulate bacteria growth in the digestive system. Adding just one cup of broccoli (cooked or raw) to any meal provides twenty-one percent of the recommended daily intake of fibre.
Cabbage is known as a 'smart-carb', meaning it is low in fat but high in fibre and energy. One cup of cooked, red cabbage contains around sixteen percent of the daily recommended intake of fibre. Cabbage also helps the body regulate blood sugar and remove toxins from the body. In addition, the juice from cabbage has been used to treat stomach ulcers, which gives credence to the health properties of this vegetable.
Apples are another versatile food on this list, enjoyed at any time of the day. Apples contain pectin, which is a fibre that helps to digest food more slowly and increase the absorption of key nutrients. Pectin has also been found to reduce inflammation in lab animals in comparison to animals that have not consumed it. Furthermore, apples are an important source of vitamin C, which helps to boost the immune system. There are over seven thousand different varieties of apples in existence today.
Brussels sprouts have a similar lineage to broccoli and cabbage and are high in fibre. Many people remember hating this vegetable as a child, but it is making a big comeback today due to its superfood qualities. Brussels sprouts contain approximately 7 grams of fibre for every ten sprouts. Brussels sprouts also prevent the body from absorbing too many toxins, which regulates bacteria within the stomach. They can be enjoyed roasted or in a stir-fry and have both detoxifying and anti-inflammatory benefits.