5 Surprising Health Benefits of Eating Fibre-Rich Foods Daily
Nutrition
Published on: 09-Apr-2024
10 min read
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Lalita Vishwakarma
5 Surprising Health Benefits of Eating Fibre-Rich Foods Daily
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Hello readers! Do you know why your dietitian always recommends eating fibre-rich foods if you are targeting weight loss? To figure it out, it's essential to examine the science behind its functioning.
Dietary fibre is usually obtained from plants and is a vital nutrient our body cannot easily break down or absorb. As a result, it eventually moves through the stomach, small intestine, and colon, taking longer to digest. This process suppresses your cravings and keeps you satisfied for a longer time. Various foods are fibre-rich, like oats, peas, beans, apples, citrus fruits, carrots and barley.
The high fibre content helps to control blood sugar and lower cholesterol. It adds bulk to waste, making it easier to go. It is especially helpful for those with constipation or irregular stools. However, these are only a few benefits of fibre-rich foods. To know more, just continue reading!
Table of Contents
Top 5 Health Benefits Of Eating Fibre-Rich Foods
What Are Fibre Containing Foods?
How Much Fibre Is Required Per Day?
How Can I Increase My Fibre Intake?
Dietitian’s Recommendation
The Final Say
FAQs
References
Top 5 Health Benefits Of Eating Fibre-Rich Foods
Different plant foods contain different amounts of soluble and insoluble fibre. So, adding more of these foods to your meals can aid digestion, help manage your weight, and even reduce your risk of serious health issues like heart disease and diabetes.
1. Improves Your Gut Health
Eating foods rich in dietary fibre offers numerous health advantages, including maintaining digestive health. It helps to ease regular bowel movements and prevents constipation by adding bulk to stool, aiding its smooth passage through the digestive system.
2. Promotes Weight Management
Fibre-rich diet foods have been linked to effective weight management. High-fibre foods promote feelings of fullness and reduce overall calorie intake, helping people achieve and maintain a healthy weight.
3. Enhances Cardiac Health
Fibre also plays a crucial role in cardiovascular health. Scientific research has shown that soluble fibre, in particular, can help lower cholesterol levels by binding to cholesterol in the digestive system, consequently reducing the risk of heart disease.
4. Regulates The Blood Sugar
One of the key benefits of foods rich in fibre is blood sugar regulation. Actually, the fibre slows down the absorption of sugar into the bloodstream, providing an advantage to diabetics or individuals who are at risk of developing the condition.
5. Prevents The Risk Of Cancer
A fibre-rich diet has been praised for reducing the risk of certain cancer types, notably colon cancer. Fibre facilitates the speedy passage of waste through the colon, reducing the intestinal lining's exposure to harmful substances and potentially lowering the risk of cancer development.
What Are Fibre Containing Foods?
These foods can be a valuable factor in your weight loss journey. The following are included in the fibre-rich diet food list in India:
1. Whole Grains
One good option for improving your fibre intake is to eat whole grains like brown rice, whole wheat bread, and oats instead of refined grains. This fibre and other nutrients slow digestion, helping regulate blood sugar levels and promoting satiety. They also aid in weight management and reduce the risk of type 2 diabetes and obesity.
2. Fruits and Vegetables
Eating the right amount of fruits and vegetables is another good way to increase your fibre intake. These plant-based products contain phytonutrients and antioxidants that improve heart health, help reduce inflammation, and lower the risk of cancer and heart diseases.
3. Nuts and Seeds
Enjoy nuts and seeds, such as almonds, chia, and flax seeds, as snacks or toppings. These nutrient-dense foods are high in fibre and provide essential fatty acids, including omega-3s, which support brain health and help prevent inflammation.
4. Legumes
Incorporate beans, lentils, and chickpeas into your meals regularly. Legumes are rich in soluble and insoluble fibre, which not only supports digestive health by promoting regular bowel movements but also helps stabilise blood sugar levels and reduce cholesterol, lowering the risk of heart disease and type 2 diabetes.
How Much Fibre Is Required Per Day?
Below is the chart showing the daily recommended dose of fibre for different age groups:
Age Groups | Male (in grams) | Female (in grams) |
1–3 years | 14 | 14 |
4–8 years | 19.6 | 16.8 |
9–13 years | 25.2 | 22.4 |
14–18 years | 30.8 | 25.2 |
19–50 years | 38 | 25 |
51 years and over | 30 | 21 |
How Can I Increase My Fibre Intake?
Incorporating dietary fibre-rich foods can increase dietary fibre intake. Include vegetables like leafy greens, broccoli, carrots, and bell peppers. They are low in calories and packed with fibre and essential nutrients to satisfy you. Eating high-fibre fruits like berries, apples, oranges, and pears offers a delightful blend of fibre and antioxidants, making them ideal for satisfying snacks or dessert alternatives.
Consuming whole grains like quinoa, brown rice, and oats into your meals provides a steady source of fibre that aids digestion and prolongs feelings of fullness. Not only this, but prioritising legumes like beans, lentils, and chickpeas boasts an impressive combination of fibre and protein, making them filling additions to salads, soups, and grain bowls.
Dietitian’s Recommendation
As a dietician, I recommend eating fibre-rich foods to boost your overall health and well-being. This includes focusing on whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, providing a mix of soluble and insoluble fibre and essential nutrients. It is advised to gradually increase fibre intake to avoid digestive discomfort, prioritising fruits and vegetables as the foundation of meals and snacks and opting for whole grain options over refined grains. If you have any medical condition, then it is best to consult your nutritionist before adding a new meal to your diet.
Dt Aditi Upadhayay
The Final Say
Fibre-rich foods are essential for proper digestion, help with weight management, and promote typical health. Scientific studies strongly support the abundance of fibre in our diet. From keeping us fuller longer to stabilising the blood sugar levels and keeping our digestive system running smoothly, fibre-rich foods provide a complete aid to achieving a healthy weight.
By including plenty of fruits, vegetables, whole grains, legumes, nuts and seeds in our meals, we increase our nutritional intake and reduce our risk of chronic disease. Therefore, favouring fibre-rich foods is a smart solution for weight reduction and essential for maintaining a balanced and sustainable lifestyle.
FAQs
1. What are fibre-rich foods for breakfast?
Breakfast is the most important meal of the day and should be loaded with fibre-rich foods like whole grains, fruits and vegetables, and superfoods like flax and chia seeds. Some quick and easy fibre rich foods breakfast options include
Oatmeal topped with berries and nuts.
Whole-grain toast with avocado or nut butter.
Greek yoghurt with fruit and granola.
A smoothie made with leafy greens, fruits, and chia seeds.
2. Which are fibre-rich vegetables?
Fibre-rich vegetables include broccoli, spinach, brussels sprouts, carrots, and kale. They are packed with both soluble and insoluble fibre, which aids digestion and promotes overall health.
3. What fibre-rich foods are required for pregnancy?
During pregnancy, it is crucial to include fibre-rich foods in your diet to support maternal health and digestive function. Opt for fruits like apples, berries, and oranges, as well as vegetables such as broccoli, sweet potatoes, and peas. Add whole grains like oats, brown rice, quinoa legumes like lentils, chickpeas, and black beans. These foods provide essential nutrients for the mother and the developing baby while helping prevent common pregnancy-related issues like constipation.
4. How much fibre is required per day?
As per recommended dietary guidelines by ICMR 2020, 30g/2020 kcal dietary fibre is required daily for an adult.
5. What are fibre-rich foods for weight loss?
The best fibre rich foods to lose weight are:
Kidney beans
Banana
Spinach
Berries
Nuts
6. Name the top 3 fibre-rich foods for diabetics.
Foods that are rich in fibre and help to prevent diabetes are:
Apple
Avocado
Oats
References
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