Healthy digestion= Happy mood
A healthy gut and efficient digestion are crucial for a relaxed and happy day.
But what is vital for a thriving digestive system?
Fibre.
Fibre is pivotal in proper digestion, heart health, and weight management. But getting your fill of daily fibre is a challenging task with our hectic schedules. Let’s understand the importance of fibre and some fibre-rich foods that aid digestion.
What is fibre? Soluble VS Insoluble Fibre
Fibre is a variety of carbohydrates mainly found in plants. Unlike other ingredients, fibre remains intact in the digestive tract, providing numerous benefits to our body. There are two types of fibres:
Soluble fibre
Soluble fibre mixes with water to form a gel-like substance in the gut. It helps with diet management as it keeps you full for extended periods. It is also beneficial for blood sugar management.
Insoluble fibre
Insoluble fibre works in an absolutely different way. It doesn’t dissolve in water. It aids in the proper movement of food through the gut by adding bulk to the stool. It regulates bowel movements and prevents constipation or diarrhoea.
Refer to the table below for Fibre intake recommendations for different age groups.
| Age | Male | Female |
|---|---|---|
|
1–3 years |
14 g |
14 g |
|
4–8 years |
19.6 g |
16.8 g |
|
9–13 years |
25.2 g |
22.4 g |
|
14–18 years |
30.8 g |
25.2 g |
|
19–50 years |
38 g |
25 g |
|
51 years and over |
30 g |
21 g |
7 out of 10 Indians lack a daily dose of fibre in their diets.
Benefits of Fibre
Cholesterol management
Soluble fibre binds with the cholesterol present in your digestive tract and reduces its absorption in the body. This helps with managing cholesterol levels and lowers them considerably over time.
Regulates blood sugar levels
Fibre is hard to digest and takes a lot of time to break down, so glucose doesn’t enter the bloodstream often. It helps maintain blood sugar levels, preventing sudden spikes.
Promotes healthy digestive health
Insoluble fibre adds bulk to the digestive system, stimulating the intestines and promoting a healthier digestive system.
Weight Management
High-fibre foods are generally more filling and can help control appetite and reduce calorie intake.
Gut Health Benefits
Some insoluble fibres stay intact in the digestive tract and act as prebiotics to promote the growth of good bacteria in the gut.
What Are Fibre Rich Foods
1. Oats
Oats are whole grains known for their high fibre content. It is rich in soluble fibre that helps lower cholesterol and maintain blood sugar levels.
Fibre Content: About 4 grams of fibre per 1/2 cup (40 grams) of dry oats.
2. Apple
Apples are rich in pectin, a dietary fibre that aids digestion and induces a feeling of fullness, which makes it one of the best foods for gut health. Eat your apples with skin for an extra boost in fibre.
Fibre Content: Approximately 4 grams of fibre per medium-sized apple (with skin).
3. Legumes and Beans
Legumes such as lentils, chickpeas, black beans, and kidney beans are high fibre foods rich in protein, and essential nutrients. They support digestive health, regulate blood sugar levels, and are versatile ingredients in soups, stews, salads, and side dishes.
- Black Beans: Around 7.5 grams of fibre per 1/2 cup (86 grams) of cooked black beans.
- Lentils: About 8 grams of fibre per 1/2 cup (99 grams) of cooked lentils.
- Chickpeas: Roughly 6 grams of fibre per 1/2 cup (82 grams) of cooked chickpeas (garbanzo beans).
4. Popcorn
Not your butter popcorn. Air-popped corn without adding butter or oil is the best source of fibre and complex carbs. It provides a satisfying crunch and can be seasoned in various ways for a healthy treat.
Fibre Content: Approximately 4 grams of fibre per 3 cups (24 grams) of air-popped popcorn.
5. Nuts
Nuts are superfoods rich in various nutrients, including fibre. They are a power-packed combo of healthy fats, proteins, and fibres, especially almonds, pistachios, and walnuts.
- Almonds: Around 3.5 grams of fibre per 1/4 cup (35 grams) of almonds.
- Walnuts: Roughly 2 grams of fibre per 1/4 cup (30 grams) of walnuts.
- Pistachios: About 3 grams of fibre per 1/4 cup (30 grams) of pistachios.
6. Berries
Raspberries, blackberries, strawberries, and blueberries are high fibre foods which also contain antioxidants, and vitamins. You can enjoy them fresh or add them to yoghurt, oatmeal, or smoothies, enhancing both flavour and nutritional value.
- Raspberries: Approximately 8 grams of fibre per 1 cup (123 grams) of raspberries.
- Blackberries: Around 7.6 grams of fibre per 1 cup (144 grams) of blackberries.
- Strawberries: Roughly 3 grams of fibre per 1 cup (152 grams) of sliced strawberries.
7. Seeds
Seeds are gut-friendly foods rich in healthy fats, minerals, proteins, and fibre. For a healthy gut, include chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds in your diet.
- Chia Seeds: About 10 grams of fibre per 2 tablespoons (28 grams) of chia seeds.
- Flaxseeds: Approximately 4 grams of fibre per 2 tablespoons (24 grams) of ground flaxseeds.
- Pumpkin Seeds: Roughly 5 grams of fibre per 1/4 cup (30 grams) of pumpkin seeds.
8. Vegetables
Broccoli, Bell peppers, Brussels sprouts, Kale, Carrots, Spinach, and other vegetables are rich in fibre and antioxidants, making them the best gut-friendly foods.
- Broccoli: Around 2.4 grams of fibre per 1/2 cup (44 grams) of cooked broccoli.
- Brussels Sprouts: Approximately 2 grams of fibre per 1/2 cup (78 grams) of cooked Brussels sprouts.
- Carrots: Roughly 2 grams of fibre per 1 medium-sized carrot (61 grams).
9. Quinoa
Quinoa is a whole grain packed with proteins and fibre. It’s known for its gluten-free properties and can be used in salads, breakfast bowls, burrito bowls, and other dishes.
Fibre Content: About 2.6 grams of fibre per 1/2 cup (92 grams) of cooked quinoa.
10. Whole grains
Whole grains such as brown rice, whole wheat bread, barley, and bulgur are rich in fibre, vitamins, and minerals. They promote digestive health, help manage weight, and are the best fibre-rich foods in India.
Conclusion
Prioritising fibre intake in your daily diet is vital for a healthy gut and digestive system. A healthy gut is required not only for its impact on mental health but also for proper nutrition absorption in the body. It helps nurture gut health by fostering a healthy gut microbiome.
Let’s embrace the power of fibre-rich foods and cultivate a balanced diet that nourishes both our bodies and minds for a vibrant and fulfilling life.
Here’s to good health and happy digestion!
Frequently Asked Questions
Yes, high fibre foods are difficult to digest and keep your stomach fuller for a longer period of time, thus helping with weight management.
Fibre provides important benefits for digestive health by promoting regular bowel movements, supporting gut microbiota, and reducing the risk of digestive disorders.
Yes, you can meet your fibre needs on a vegetarian or vegan diet. Fibre is rich in various fruits and vegetables, whole grains which can be consumed to meet your fibre intake.
