A high fibre diet is recommended for a healthy digestive track. Along with enough water, you can be more regular, healthier and have a lower risk for certain diseases. It is suggested that men have between 30 to 36 grams of fibre and women should have between 21 to 35 grams of fibre. When choosing fibre rich foods, make sure to read the labels closely.
Benefits of a high fibre diet
Studies have shown that a diet high in fibre is beneficial to your health and well-being. Having sufficient fibre in your diet will help you to lower your cholesterol, prevent haemorrhoids, constipation and diverticulitis. A diet high in fibre will also help to avoid heart disease and diabetes.
Foods with fibre
Here is a list of foods with fibre to help with your digestion process. It is necessary for a diet to have at least 30 grams of fibre for men and up to 25 grams for women.
Make sure to drink a full glass of water when eating any of these grains to help the digestion process. When purchasing grain products, read the labels and look for at least five grams of fibre in each serving. Here are some whole grain foods:
- Whole grain bread, muffins, bagels and buns
- List of cereals high in bran: Smart Bran, Go Lean, All Bran, etc.
- Whole wheat pastas and brown rice
- Popcorn and corn
- Barley and oat bran Legumes, nuts and seeds A high fibre diet will always include beans (legumes), nuts and seeds. Flax seeds are high in fibre, but you must grind them first and make sure to eat whatever you grind within ten minutes. Do not cook with flax seeds either as they may become toxic. Some studies state that soybeans are high in fibre, but soybeans will affect your immune system negatively and should be avoided. Here is the list you need: split peas, lentils, black beans, lima beans, sunflower seeds, almonds, pistachio nuts and pecans.
Vegetables and fruits with fibre
The vegetables list is quite long and many have fibre and will help you to maximise out your required daily allowances.
- Spinach, Swiss chard, turnip greens
- Broccoli and cauliflower
- Eggplant, squash, potatoes
- Celery, peas, tomatoes
- Brussels sprouts, turnips, raw carrots List of fruits Fruits are great sources of fibre, vitamins and antioxidants. Fruits are also fun things to eat when trying to stay on a high fibre diet. Most fruit should be eaten with the skin on too. - Dried fruits: raisins, prunes, apricots, figs and dates
- Blackberries, blueberries, raspberries and strawberries
- Oranges, apples, bananas, mango, kiwi and pears
- Avocados Sources: -Mayo Clinic