Fibre is an important component for your body. Consumed, it reaches your colon undigested where it feeds friendly gut bacteria, and promotes multiple health benefits. There are several types of fibre that may also promote weight loss, lower blood sugar levels, and fight constipation. The standard recommendation of fibre is 14 grams for every 1000 calories consumed daily; meaning an average of 24 grams for women and 38 for men.
Increasing your fibre intake is fairly easy and in this article we tell you what foods to consume for a decent intake of this wonderful carbohydrate.
What exactly is fibre?
Fibre is a term used for any type of carbohydrate that your body can't digest. There are several benefits when you consume it.
Reduces cholesterol: The presence of fibre in the digestive tract can help reduce your body's cholesterol absorption.
Promotes weight loss: Vegetables and fruits are the most common foods high in fibre. Fibre slows digestion in the stomach, making you feel fuller for longer.
Treats constipation: People with a sluggish digestive tract may fare better with an increased fibre content in their diet. It naturally adds bulk to the digestive tract and in turn, stimulates the intestines.
Promotes blood sugar control: It takes your body longer to break down high fibre foods. Which helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.
The following are our five favourite sources of fibre.
Strawberries
A delicious and healthy option to increase your fibre intake. They are bursting with vitamin C, manganese, and several powerful antioxidants. 1 cup of fresh strawberries hold 3 grams fibre, or 2 grams per 100 grams.
Broccoli
A type of cruciferous vegetable and one of the most promoted foods on the plant, Broccoli is loaded with vitamin K, vitamin B, C, potassium, iron, and manganese. It contains antioxidants and potent cancer-fighting nutrients. This vegetable is relatively high in protein, and tastes best as a slaw. Broccoli contains 2.4 grams fibre per cup, or 2.6 grams per 100 grams.
Chickpeas
A type of legume that is ripe with minerals and protein, chickpeas are a vegetarian's delight. One cup of cooked chickpeas contains 12.5 grams fibre, or 7.6 grams per 100 grams.
Quinoa
A pseudo-cereal that has grown incredibly popular over the last few years, Quinoa has protein, magnesium, iron, zinc, potassium, and antioxidants. It tastes great in salads, or as pilaf. There are 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams.
Almonds
This tree nut is high in healthy fats, vitamin E, manganese, and magnesium. They can be consumed as a whole or be made into almond flour. There are 4 grams per 3 tablespoons of almonds, or 13.3 grams per 100 grams.
