Common foods rich in fibre to include in your daily diet
Fibre is one of the most important nutrients to maintain health in the digestive system, regulate blood sugar, and help the heart. Adding fibre-rich foods to your diet prevents constipation and keeps you full and energetic all day.
Oats, quinoa, barley, and brown rice are the good sources of dietary fibre. Among them, oats contain a soluble fibre called beta-glucan, which is said to be very effective in reducing cholesterol and protecting against heart diseases.
Lentils are a powerhouse of both soluble and insoluble fibre. Just one cup of cooked lentils provides about 15 grams of fibre. They are versatile and can be added to soups, stews, or salads for a nutritious boost.
This cruciferous vegetable is not only replete with vitamins and antioxidants but also high in dietary fibre. A cup of cooked broccoli contains about 5 grams of fibre, making it a great addition to meals.
Chia seeds have around 10 grams of fibre in each ounce, are able to expand with water, creating a gel-like texture that aids digestion and offers a feeling of fullness. Add them to smoothies, puddings, or salads for a fibre boost.
Bananas, which are also better consumed a little under-ripe, are also a good source of resistant starch, which is a kind of fibre that feeds the beneficial gut bacteria. They also provide about 3 grams of fibre per medium banana.
Sweet potatoes are tasty and rich in dietary fibre. A medium-sized baked sweet potato contains about 4 grams of fibre along with vitamin A and other nutrients.