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Tired of your grumpy gut? Add these 7 high-fibre foods to your diet

Updated on:26 October 2020, 17:49pm IST
High-fibre foods have multiple health benefits. Add these 7 foods full of fibre to your diet.
Nikita Bhardwaj
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Fibre-rich foods are a must! Image courtesy: Shutterstock

We’re pretty sure you’ve heard plenty about the benefits of fibre. Well, that’s because fibre-rich foods are the most natural and effective way of keeping your gut health in check and also maintaining a healthy weight.

According to the Food and Nutrition Information Center, USDA, women in the age group of 19 to 30 need at least 25 grams of fibre daily. To reach this limit, you have to add a number of vegetables, fruits, nuts, and seeds in your daily diet. 

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It’s important to note that there are certain foods with a high fibre content which will meet your daily requirements and ensure that you stay healthy!

So, here are 7 high-in-fibre foods that will keep you in shape: 

1. Green peas

Have them boiled, cooked, or raw but make sure you add green peas to your diet given their high-fibre content. You can fulfil 14% of your fibre requirements by eating a cup of cooked peas daily!

2. Flax seeds

Roast flax seeds and add a teaspoon to anything you eat! From your morning cereal and salad to a bowl of daal, it goes really well with everything. Consuming flax seeds regularly will definitely improve your gut health.

3. Oranges

Oranges will not only help you increase the fibre quotient in your diet but boost your immunity. It is a powerhouse of vitamin C and the high content of roughage plays a part in clearing up your intestines.

high fibre foods
Oranges are you go to fibre food. Image courtesy: Shutterstock
4. Sweet potato

Do you find it tough to chew on sweet potatoes? This happens because sweet potatoes are loaded with very fine fibres. If boiled well, sweet potatoes become easier to eat.

According to a study published in the journal Advances in Food and Nutrition Research consuming sweet potato on a regular basis will improve your digestion and also improve absorption of the nutrients in your body.

5. Spinach

Just a cup of cooked spinach can provide you with 4 grams of fibre. Spinach is a wholesome vegetable which consists of essential vitamins and minerals like vitamin A, C, K1, folic acid, calcium, and iron. You’ll be surprised to know that 91% of the green vegetable is actually water.

6. Broccoli

Ladies, you need to make broccoli your best friend for multiple reasons. There’s no doubt that it is one of the richest sources of fibre. What’s more, a study published in the British Journal of Nutrition noted that older women who consume high amounts of broccoli are less prone to extensive blood vessel disease.

high fibre foods
Broccoli is super rich in fibre. Image courtesy: Shutterstock
7. Apples

The saying, ‘an apple a day keeps the doctor away’ actually stands true. Apple is an extremely wholesome fruit. Of course, it is loaded with fibres but you have to eat it with the skin for all the benefits.

Do you know why your body needs fibre?

There are two types of fibres – soluble and insoluble. Soluble fibre gets dissolved in water and helps in treating problems like constipation.

On the other hand, the insoluble fibre doesn’t get dissolved in water. It is responsible for maintaining the sugar level of your body.

Both types of fibre are needed by the body. Fibre can help in overcoming diabetes, irritable bowel syndrome, obesity, and other lifestyle diseases. 

So, ladies, include the foods we’ve listed out for you to ensure you stay healthy!

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.