Fibre, also known as roughage, is that indigestible part of plant foods that travels through our digestive system, absorbing water. Fibre is an integral part of digestion, weight management, blood sugar regulation, cholesterol maintenance and much more. It has also been linked to longevity and decreasing the risk of cancer. No doubt, fibre is important, but knowing what foods to eat can drastically help us in getting the most and best fibre in our diet.
The fibre content of avocados varies a lot depending on the type. There is a difference in fibre content and makeup between the bright green, smooth skinned avocados and the smaller darker and dimpled variety. Bright green avocados have significantly more insoluble fibre than their smaller counterparts. In addition to the fibre, avocados are packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease.
Blackberries are high in Vitamin K that is associated with the boosting of bone density, while raspberries are high in manganese levels which help to support healthy bones, skin, and blood sugar levels. All of these benefits are in addition to providing a great tasting way to add fibre to your diet. You can add them to a fruit salad, or simply eat them fresh as is.
Coconut products are growing in popularity, with good reason. If you have not yet started consuming coconut, you should read up about its incredible health benefits. Coconut has a low glycaemic index, and is easy to incorporate into your diet; with 4 to 6 times the amount of fibre as bran, coconut flour and grated coconut is a great way to add a healthy natural fibre to your diet. In countries where coconut is a dietary staple, there are fewer incidents of high cholesterol and heart disease. For most baking recipes, you can substitute up to 20% coconut flour for other flours.
Dried figs and fresh figs are a great source of fibre. Unlike many other foods, figs have a near perfect balance of soluble and insoluble fibre. Figs are also associated with lower blood pressure and protect against vision loss. Even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of cereals, salads, or even with goat’s cheese as a special treat.
Low in calories and high in nutrition, lentils are part of the legume family and great to eat in summer or in winter. They can be used in salads, spreads, or combined with some rice to make a vegetarian dinner. Lentils help to reduce blood cholesterol since it contains high levels of soluble fibre. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.