Foods That Provide Roughage: Discover 10 High-Fibre Foods To Keep Your Gut Happy!
Nutrition
Published on: 18-Apr-2024
10 min read
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Anushka Tripathi
Foods That Provide Roughage: Discover 10 High-Fibre Foods To Keep Your Gut Happy!
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Welcome, readers! Health experts have long suggested consuming roughage for better gut health and digestion. Roughage is the portion of plant foods your body cannot digest, including whole grains, nuts, seeds, legumes, fruits, and vegetables.
Despite being indigestible, foods that help roughage maintain digestive health and overall well-being. It is a crucial food source for the good bacteria in your stomach. It also helps with weight management and reduces some risk factors for heart disease.
Roughage is found in fruits, vegetables, whole grains, nuts, seeds, and legumes. Including enough roughage in the diet is essential for optimal digestive health and wellness. This blog discusses foods that provide roughage benefits and includes a list of roughage-rich meals. So, continue reading to discover the fantastic advantages of roughage for your health!
Table Of Contents
1. Which Food Is Called Roughage?
2. What Are The Top 10 High-Fiber Foods?
3. Which Type Of Fibre Provides Roughage For Digestion?
4. Why Is Roughage Important In Your Diet?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
Which Food Is Called Roughage?
Roughage, also known as fibre, refers to indigestible plant carbohydrates. Once consumed, roughage enters the large intestine, either broken down by gut bacteria or excreted in faeces.
There are mainly two types of fibre: soluble and insoluble. Most foods that provide roughage contain a combination but are often richer in one category. In the intestine, soluble fibre absorbs water and forms a gel-like substance. This permits your gut microbes to break it down more quickly. Chia seeds and oats are both rich in soluble fibre.
In contrast, insoluble fibre has a stiffer microscopic structure and does not absorb water. Instead, it increases the volume of stools. Fruits and vegetables have large levels of insoluble fibre.
You must aim to eat 14 grams of fibre for every 1,000 calories you consume each day. That's approximately 25 grams for women and 38 grams for males. Not consuming enough fibre can negatively impact your health. A low-fiber diet can lead to digestive issues, such as constipation and dysbiosis, which is the abnormal growth of harmful bacteria in the stomach. Low-fiber diets have also been linked to an increased risk of obesity, colorectal cancer, and breast cancer.
Now, let’s have a look at the top foods that provide roughage and can be added to your diet.
What Are The Top 10 High-Fiber Foods?
Following are the 10 examples of roughage or high-fibre foods in your diet:
Foods | Benefits | Recommended Serving |
Beans and Legumes | Beans, lentils, chickpeas, and peas are foods that provide roughage, which helps maintain bowel regularity by adding bulk to stool and promoting healthy digestion. Additionally, they contain resistant starch, a type of fibre that acts as a prebiotic, nourishing beneficial bacteria in the gut and supporting gut health. | A half-cup serving (about 96 grams) contains approximately 8 grams of fibre. |
Fruits with Edible Skins | Fruits such as apples, pears, berries, oranges, and kiwi are next in the list of foods that provide roughage, mainly when consumed with intact skins. The skin of these fruits contains insoluble fibre, while the flesh contains soluble fibre. Both fibre types contribute to digestive health, promoting regularity and supporting gut microbiota diversity. | Like an apple, each medium-sized fruit contains (about 182 grams) approximately 4 grams of fibre.
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Vegetables | Leafy greens such as spinach and cruciferous vegetables such as broccoli contain a combination of soluble and insoluble fibre, other nutrients, and antioxidants that support overall health and well-being. | One cup of cooked spinach contains 4 gm of fibre, while one cup of cooked broccoli contains 5 gm of fibre.
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Nuts and Seeds | Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are foods that have roughage and are loaded with fibre and healthy fats, protein, vitamins, and minerals. These seeds or foods that provide roughage help promote satiety, regulate blood sugar levels, and support heart health by reducing cholesterol levels. | Each 2-tablespoon serving (about 28 grams) packs 10 grams of fibre. |
Avocado | Avocado is a unique fruit high in fibre and one of the best foods for roughage. This type of fibre contributes to feelings of fullness and helps stabilise blood sugar levels. Avocados also provide healthy monounsaturated fats, vitamins, and minerals that support overall health. | Half of an avocado (about 68 grams) provides around 5 grams of fibre. |
Berries | Raspberries, blackberries, strawberries, and blueberries are delicious foods that provide roughage. As they contain antioxidants. The fibre in berries helps promote digestive health by supporting regular bowel movements and feeding beneficial gut bacteria, while antioxidants protect against oxidative stress and inflammation. | A half-cup serving (about 62 grams) of raspberries supplies about 4 grams of fibre. |
Sweet Potatoes | They are a nutritious root vegetable that provides both soluble and insoluble fibre. In addition to supporting digestive health, the fibre in sweet potatoes helps regulate blood sugar levels and promote satiety, making them a satisfying and nutritious choice. | A medium-sized cooked sweet potato contains 3.8 gm of fibre.
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Popcorn | Popcorn is a whole-grain snack that is high in fibre when air-popped. The insoluble fibre in popcorn adds bulk to stool and supports digestive health, while its low-calorie content makes it a guilt-free snack. | One large ear of corn (about 143 grams) provides about 3 grams of fibre. |
Brussels sprouts | Brussels sprouts are cruciferous vegetables that contain essential nutrients like fibre, vitamins, and minerals. The fibre in Brussels sprouts helps promote regular bowel movements and nourishes good bacteria in the gut, which is important for digestive health. Additionally, the vitamins and minerals found in these vegetables support overall health and well-being. | A half-cup serving (about 86 grams) provides around 8 grams of fibre. |
Whole grains | Grains like oats, quinoa, barley, and brown rice are rich in fibre, both soluble and insoluble. Their soluble fibre forms a gel-like substance in the digestive tract, slowing down digestion and helping to stabilise blood sugar levels. | A half-cup serving (about 92 grams) provides about 7 grams of fibre. |
Also Read: 10 Types Of High Fibre Foods In India
Which Type Of Fibre Provides Roughage For Digestion?
Soluble fibre absorbs water and acts as a sponge, helping to bulk up faeces and ease their passage through the digestive system. This type of fibre is found in plant cells and includes pectins, gums, and mucilage.
Foods rich in roughage or soluble fibre are vital in slowing digestion and reducing LDL (bad) cholesterol levels. It is also helpful for relieving constipation. Great sources of soluble fibre include fruits, vegetables, oat bran, barley, flaxseed, seed husks, psyllium, and legumes such as lentils, dried beans, and peas. Here are how foods that provide roughage help in digestion:
Softening Stool and Promoting Regularity
Fibre absorbs water in the intestine, making the stool softer and easier to pass. This prevents constipation and ensures that waste moves through the digestive tract smoothly.
Accelerating Digestion
Fibre helps speed up the passage of food through the intestine. This reduces the time spent in the colon, which lowers the risk of constipation and colorectal issues.
Regulating Blood Sugar and Cholesterol
Certain types of fibre, such as soluble fibre found in oats and legumes, form a gel-like substance in our intestines. This slows down the absorption of sugar and cholesterol into our bloodstream, helping to stabilise blood sugar levels and reduce LDL cholesterol, which is beneficial for heart health.
Why Is Roughage Important In Your Diet?
Foods that provide roughage or dietary fibre extend beyond promoting regularity in bowel movements. Here is the reason why roughage is important to your diet:
1. Management Of Irritable Bowel Syndrome (IBS)
In some cases of IBS, certain types of fibre, particularly soluble fibre, can help alleviate symptoms such as abdominal pain, bloating, and irregular bowel movements. Healthcare providers may recommend fibre supplements or increasing the intake of foods that provide roughage to manage IBS symptoms.
2. Prevention And Management Of Diverticular Disease
Diverticular disease occurs when small pouches form in the colon wall, leading to symptoms like abdominal pain and changes in bowel habits. High-fibre diets, including foods that provide roughage, can help prevent the diverticular disease from developing and may also reduce symptoms in individuals already diagnosed with the condition.
3. Weight Management
Foods that provide roughage are often lower in calories and feel full, making them useful in weight management strategies. Individuals can control their appetite, reduce overall calorie intake, and support weight loss efforts by increasing the consumption of fibre-rich foods.
Dietitian’s Recommendation
As a dietitian, I highly recommend including roughage, also known as dietary fibre, in your daily meals for its numerous health benefits. Roughage is crucial for maintaining excellent digestive health, preventing constipation, and ensuring regular bowel movements. Moreover, it plays a crucial role in regulating blood sugar levels, reducing cholesterol, and promoting feelings of fullness, which helps manage weight.
Dt. Aditi Upadhyay
The Final Say
Food containing roughage or foods that provide roughage is crucial for maintaining our health and well-being. Its advantages go beyond just ensuring regular bowel movements. Roughage helps digestion by adding volume to stool, preventing constipation, and fostering a healthy balance of gut bacteria.
Furthermore, it aids in controlling blood sugar levels, lowering cholesterol, keeping us feeling full, and assisting in weight management. It is vital to include a range of fibre-rich foods like fruits, veggies, whole grains, legumes, nuts, and seeds in the diet to enjoy these benefits fully.
FAQs
1. What is an example of roughage?
Roughage food is the indigestible portion of plant-based foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. These are examples of roughage food.
2. What are the best roughage foods?
Here are the best examples of roughage in food or the best source of roughage:
Raspberries
Quinoa
Almonds
Green beans
Corn
3. What provides roughage?
Fiber, also known as "roughage," is the indigestible part of food. Foods that contain roughage are whole grains, whole-wheat flour, fruits, vegetables, nuts, seeds, and legumes like peas, beans, and lentils.
4. How are fibre and roughage in the diet connected?
Fiber and roughage in the diet refer to the same thing. However, there are two distinct types of fibre: soluble and insoluble. Soluble fibre is jelly-like and dissolves in water. The flesh of fruits and vegetables (without skin) and oats and beans are rich in soluble fibre.
5. What are the foods that contain high roughage?
Here are some fibre foods that contain roughage
Chia seeds: 10 grams per 2-tablespoon (28-gram) serving
Lentils: 8 grams per 1/2-cup (96-gram) serving
Black beans: 8 grams per 1/2-cup (86-gram) serving
Lima beans: 7 grams per 1/2-cup (92-gram) serving
Chickpeas: 7 grams per 1/2-cup (82-gram) serving
6. Which type of fibre provides dietary roughage?
Insoluble fibre provides roughage. It does not dissolve in water and adds bulk to stool, aiding digestion and promoting regular bowel movements.
References
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