Whether you are a vegetarian, vegan, or want to eat more fibre, there are many ways to get enough. Listed below are some great choices. You can eat edamame for a quick and tasty snack, add them to your grain bowl, or snack on them raw. Beans are another excellent option for getting enough fibre. A half-cup of navy beans has 7 g of fibre, about 25 per cent of your daily value.
Fruits and vegetables
Fibre is an essential nutrient that supports our digestive systems. It prevents constipation and adds bulk to our diet, making us feel full sooner. Fibre also keeps us full for longer, reducing our food intake. It also helps to regulate blood sugar levels, helping us maintain our fat-burning capacity and avoid insulin spikes.
Whole grains are high in fibre, and a study published in the journal JAMA Intern Med suggests that a diet rich in whole grains is associated with a decreased risk of colorectal cancer. Researchers cited in the study include Flint AJ, Giovannucci E, Aune D, and Jacobs DR, Jr. To evaluate the whole grain and high fibre foods market, the authors conducted a systematic review and meta-analysis.
Flaxseed is a high-fibre food. It is also high in protein, averaging 21 per cent. It contains the major protein fractions globulin and arginine. Flaxseed is also rich in cysteine and methionine, improving antioxidant levels and reducing the risk of heart disease and cancer.
Psyllium is a type of dietary fibre that helps to regulate bowel movements. It attracts water and turns into a gel-like substance that helps to sweep the colon. As a result, it makes stools soft and phlegm-free. However, before you begin using psyllium supplements, it is essential to consult your healthcare professional.
Quinoa is high in fibre, an important nutrient for a healthy diet. Its high content of fibre helps the body break down food more easily. It also contains B vitamins, including thiamin. Thiamin aids in the production of hydrochloric acid, which is a necessary component for digestion.
Peas are high in fibre, so eating them regularly can improve your digestive health. Peas are easy to find in most supermarkets and can be added to various dishes, from salads to rice dishes. Depending on your type, they can also be used as a spread or puree.
Figs are high in fibre and great for your digestive system. They are also excellent sources of calcium, potassium, and magnesium. Many people do not get enough of these essential nutrients. So, you should make sure you include figs in your diet regularly.
Strawberries are rich in fibre, a type of soluble fibre that is absorbed by the intestines. It combines with water to form a jellylike waste product that promotes regular bowel function and prevents constipation. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a diet high in fibre can prevent flare-ups of diverticulitis. Eating strawberries with intact skin and seeds is an excellent way to incorporate a high-fibre diet into your daily routine.