As the plant-based eating movement has elevated foods like beans and grains to diet staples for improved digestion and general health, high-fibre diets have advanced significantly in recent years. High-fibre meals are being used for more than only relieving constipation in older people.
Your body may need some time to get used to a high-fibre diet if it differs significantly from how you have been eating. To assist your body in adjusting to this healthy eating shift, be sure to gradually incorporate new foods into your diet and drink plenty of water. By adding a lot of fibre all at once, you may have cramping or digestive discomfort, which may be avoided by doing this.
Thankfully, there are so many delectable high-fibre meals available that can help you quickly reach your fibre goal. While apples may come to mind when considering high-fibre foods to include in your diet, there are many other choices that will provide you with even more fibre for your money.
Potatoes:
One single potato with skin can contain nearly 3 grams of fibre; other good sources of fibre are sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. The vegetable has a terrible rep for hanging out with the wrong folks, including fries and chips, to name a couple. However, potatoes might have a lot of advantages when they are not deep-fried and salted.
Chia Seeds:
Chia seeds have been more well-known recently due to their dietary advantages, and their fibre content is no exception. Chia seeds include a remarkable 10 grams of fibre in just two teaspoons. Chia seeds have a gel-like consistency when combined with liquid, which makes them the ideal ingredient for smoothies, yoghurt or as the foundation for chia pudding.
Chickpeas:
This tiny bean packs a powerful fibre punch. The amount of fibre in half a cup of cooked chickpeas is roughly 6 grams. Chickpeas, often known as garbanzo beans, are a plant-based protein source. They can be used in many recipes such as chickpea curry, bun chole, chaat and many other dishes.
Strawberries:
Fresh strawberries make a wonderful and beneficial dessert or office snack for the summer. They include fibre in addition to vitamin C, manganese, and a number of antioxidants. One cup of fresh strawberries contains 3 grams of fibre or 2 grams per 100 grams.
Rolled Oats:
Rolled oats cook more quickly than their steel-cut cousins but are still a good source of fibre. Just stay away from the instant type, which is pre-cooked to break down the carbs before you consume it and is rolled out thinner than this variety. For overnight oats, they're the ideal addition!