Ten foods wey dey rich in fibre
Wit di rise of very high processed foods and active lifestyles, di amount of fibre wey we dey take don drop well-well, as health problems like cardiovascular disease, obesity and some kain cancers don increase.
Here we go look why fibre dey so important, wetin be di different types, and which food be di best to eat more to increase more of am.
Den discover healthy, fibre-rich and ideas wey no cost, 20 different types of beans, our complete diet program and six reasons to eat more beans and legumes.
Why fibre dey so important? ?
Dietary fibre na di non-digestible part of plant foods wey dey pass through di digestive system relatively intact.
E dey pass through di stomach and intestine nearly without any change, and den become part of di shit.
Fibre-rich foods dey support digestive health by promoting regular intestinal transit and preventing constipation.
But fibre dey do even more dan dat! E dey also help control blood sugar level, promote heart health and make you dey fuller for longer time, wey fit contribute to weight management.
E get two main types of fibre: soluble fibre and insoluble fibre.
Soluble fiber dey dissolve for water to form gelatinous substance wey dey move small small through di digestive tract. Dem fit help prevent constipation, lower blood cholesterol levels, and balance glucose levels.
Foods wey dey rich in soluble fibre na oats, legumes, apples, and citrus fruits.
Insoluble fibre no dey dissolve for water and e dey make our poo-poo dey thicker, and dis dey promote regular bowel movements and prevent constipation.
Insoluble fibre na important fuel for our gut bacteria. Dem dey for whole grains, nuts, and many vegetables.
Both types of foods dey important, and any balanced diet suppose include di two types of foods.
Wetin be di quantity of fibre per day?
Di recommended quantity of fibre for adults na 30 grams of fibre per day, but more dan 90% of adults for UK, for example, no dey meet dis target, according to di kontri National Food and Nutrition Survey (NDNS).
Di average na about 15 to 18 grams per day, dis na half of di recommended amount.
By adding fibre for your diet, you go fit easily increase your intake and enjoy di many benefits wey dey come wit am.
Ten foods rich in fibre
1. Lentils
Lentils na real concentrate of fibre.
One cup of cooked lentils contain about 15 grams of fibre, and dis one make dem excellent source of both soluble and insoluble fiber.
Dem also dey high in protein, iron, and folate, making dem wonderful choice for vegetarians and vegans.
Add dem to soups, stews or salads to fill up on fibre.
2. Oats
Oats dey particularly high in soluble fibre, including beta-glucan, wey don show say e fit to lower cholesterol levels and improve heart health.
One cup of oats dey contain about 4 grams of fibre.
Grab one bowl of hot porridge for breakfast, try cold oatmeal overnight, or blend oatmeal inside smoothies to add fibre.
3. Chia seeds
Chia seeds dey tiny but mighty.
Just two tablespoons contain about 10 grams of fibre, most of am dey soluble.
Dem also contain omega-3 fatty acids, protein, and various micronutrients.
Add chia seeds to yogurt, smoothies, or make chia pudding for a high-fibre snack.
4. Black beans
Black beans na also excellent legume wey dey rich in fibre.
One cup of cooked black beans dey provide about 15 grams of fibre.
Dem dey rich in protein and iron, and di soluble fibre wey dem contain dey contribute to blood sugar regulation and heart health.
Use them for burritos, chilies, or mix am for salads.
5. Apples
Apples na convenient and delicious source of fibre.
One medium apple dey contain about 4 grams of fibre, including good amount of soluble fibre in form of pectin, wey fit help lower cholesterol levels.
Eat dem raw, cut dem to pieces inside your salads, or bake dem for oven come sprinkle cinnamon on top for healthy treat.
6. Broccoli
Broccoli na one of di most fibre-rich vegetables, wit one cup wey contain about five grams.
E also contain antioxidants, vitamins C and K, as well as oda health-promoting nutrients.
Steam or roast broccoli as side dish or add am inside your stir-fries and cooked dishes.
7. Pears
Pear na sweet and juicy fruit wey dey naturally rich in fibre.
One medium pear contains about five grams of fibre, mostly for im skin.
Dem also contain good amount of soluble fibre, wey dey help digestion and blood sugar control.
Eat dem fresh, poached, or sliced with cheese or nuts for healthy snack.
8. Avacado
Avocado no be only just great source of healthy fats, but e also dey high in fiber.
One avocado contain about 10 grams, mixture of soluble and insoluble fibre.
E also contains potassium and antioxidants wey dey promote heart health.
Grind into wetin Oyibo dey call guacamole, spread am on toasted bread or slice am into salads and wraps.
9. Nuts
Tree nuts na fantastic source of insoluble fibre.
Almonds contain about 14 grams per cup, and pistachios and hazelnuts dem also dey high in fibre.
Nuts dey packed wit vitamins, minerals, and healthy fats.
Including dis delicious bites regularly for your food and snacks fit to promote heart health, help manage weight and improve overall well-being.
Add almond butter to your smoothies, use nuts for your baked goods, like flapjacks, and add ground almonds to your curries for creamy, nourishing sauce.
10. Sweet potatoes
Sweet potatoes no be only great source of vitamins A and C, but dem dey also provide about 4 grams of fibre per medium potato (wit di skin on).
Dem contain both soluble and insoluble fibre, making dem high-fibre food.
Roast, mash or fry dem for healthier alternative to traditional potatoes.
Overall, which food dey high in fibre?
E no dey complicated to add fibre to your diet.
By choosing whole, minimally processed foods and planning your food to include fibre-rich foods, you fit to significantly increase di amount of fibre wey you dey take.
Prioritise variety – include fruits, vegetables, legumes, seeds, and whole grains to make sure say you get both soluble and insoluble fibre.
Few final tips:
Fibre na one of di most underrated nutrients, still e get far-reaching effects on health — from digestion and heart health to blood sugar levels and weight management.
By adding dis 10 fibre-rich foods to your diet, you go dey do your body great favour.
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