Top 10 Fibrous food which are extremely healthy

From the school days, we have known about five prime nutrients to keep us healthy and fit: Carbohydrates shortly known as carbs, fats, proteins, vitamins and water. But apart from these, the one that we have always left but is worth mentioning here is fibres. As it can easily be made available from vegetables or fruits but once the consumption of processed food increases the percentage of fibre in it decreases. Fibrous food plays an essential role in facilitating digestion, regulating heart function, and maintaining skin health. It regulates blood sugar, heart health, and weight management.

As against whole grains which contain anti-nutrient substance glutinous; vegetables, nuts, and seeds are the most healthful fibrous food.

Fibers are actually not digested by our digestive system. These assist in other nutrient digestion by facilitating its smooth flow through the digestive tract. These two categories of fibers are known by now:

These are the of list  well-known fibrous food you should eat.

1Navy Beans:

The beans family is the best source of fibrous food. But navy beans top this list in its fibrous content. The other good feature about beans is that they’re digested slowly by the body, which makes them a great addition to any meal, as they’ll keep you feeling full for a longer period of time. It also balances your blood sugar, making them of great benefit if you’re trying to lose weight or manage diabetes. Magnesium and iron are also present in it which adds to its nutritional value.

Nutritional value: 10g fibers fulfilling 40% of the dietary requirement.

2Avocado:

As per its popularity for containing a good amount of healthy fats avocados are also a fantastic source of fibre. A 100 gram serving gives you almost a third of the total amount of fibre you need for the day. One of the studies conducted has proved that the fat content of avocado is harmless for our body as it will not get stored as body fat and it boosts the immune system also. It also has a good amount of potassium in it just equal to that of banana. It goes best with milkshakes giving it a thicker consistency.

Nutritional value: 7g fibers fulfilling 28% of the dietary requirement.

3Artichokes:

This less commonly known food will really boost your total amount of fibrous food intake for the day, but as per its distinct flavour, it makes it difficult to feel that you are being fed a bunch of fibre. They’re not just fibrous food, but contain protein, magnesium, and Vitamin C as well. You might have seen them on salad bars or in a spinach artichoke dip, but they can be cooked and eaten in a number of other ways.

Nutritional value: 9g fibers fulfilling 36% of the dietary requirement.

4Prunes:

These are categorized as dry fruits mostly but these little structures are filled with vitamins and minerals, have the ability to fulfil your fibre requirements too. This makes them a great choice to keep around each day, not only to give you a head start on your fibrous food intake but for everything else they provide. Prefer whole prunes to prune juices to avail its complete benefits.

Nutritional value: 7g fibers fulfilling 28% of the dietary requirement.

5Lentils:

Lentils have the ability to replenish your nutrient deficiency. They gained popularity because of its healthy benefits. Lentils are a good source of fibrous food apart from its protein content. One of the research findings conducted on mice facing low-fiber disorder, when provided with lentil diet daily, shown an immediate sign of improvement within 2-3 days. They provide “slow carb”, a carbohydrate that your body will break down gradually, helping you feel satiated and helping prevent the increase in your blood glucose level. Lentil soup is a well-known dish that most people think of when they think of lentils.

Nutritional value: 8g fibers fulfilling 32% of the dietary requirement.

6Raspberries:

Raspberries provide a good amount of fibres. They can be best classified as the best source of fibrous food.  Raspberries along with other berries offer you with a full basket of nutrients with its hidden benefits on our health, well-being, and immune system. The combination of a high-fibre and high-antioxidant properties in raspberries keeps it a favourite most of all beauticians and nutritionists of today. Making a berry mix with raspberries, blackberries, and blueberries is a wonderful way to enjoy the benefits, and you can even add some strawberries to enhance its taste.

Nutritional value: 7g fibers fulfilling 28% of the dietary requirement.

7Corn:

This is a very well known fibrous food as per its taste. Corn provides a good amount of fibres and proteins. Have you ever takrn too much corn in one sitting? If yes, you’ll come to know that it has no trouble making its way through the digestive system. It gives you a feeling of full once you eat them so as to decrease the possibility of consuming extra or beyond the nutritional requirement of that time. Try to select organic corns as the use of pesticide or insecticide may not be good for health always.

Nutritional value: 7g fibers fulfilling 28% of the dietary requirement.

8Broccoli:

This is considered as the dark cousin of cauliflower but it has multi folds benefits when compared with cauliflower. Broccoli is an excellent source of important fibres, vitamins, and even protein. It’s one of the best foods you should eat to improve your overall well being and body functioning. Ranking a high position in fibre content, it’s also full of vitamins and minerals, including more Vitamin C  as compared to an orange. The overall nutritional make up of broccoli makes it a worthwhile vegetable to add to your regular menu. There are many ways to eat this high in nutrition food like salad, sauté, soup ingredient or boiled.

Nutritional value: 3.3g fibers fulfilling 13% of the dietary requirement.

9Quinoa as a fibrous food:

Quinoa is not very common as our day-to-day eatables. But as per its nutritional benefits and use as a food in major parts of the world, it got its name in the top ten lists. It has been proved by now that it contains more fiber than rice, more protein than couscous, and rivals broccoli in terms of its fiber content. It’s easy to make and tends to take on the flavor of what you cook with it. Quinoa is a good source of protein, minerals, fibers and also a source of magnesium and iron. It gets easily dissolved in soups and also serves as a replacement of rice.

Nutritional value: 2.8g fibers fulfilling 11% of the dietary requirement.

10Whole wheat pasta and bread:

We get used to the taste that we like the best, so thinking and eating wheat pasta rather than regular pasta becomes very difficult for us. It may take a little while to get used to the taste and texture of whole wheat pasta. But not to forget its health benefits with its rich fiber content. These days’ weight gain and obesity are such a common problem to notice in our surrounding that neglecting your health and eating unnecessarily items will lead to nothing. So in a way to have a full meal, choosing whole wheat pasta will certainly be a better choice. It undergoes less processing than regular pasta, making it a more natural choice.

Nutritional value: 4.5g fibers fulfilling 18% of the dietary requirement.

As per a survey, current average fiber intake is about 13 grams a day for women and 17 for men. Increasing these amounts by seven grams a day would bring them close to the recommended levels of 21 to 25 grams for women and 30 to 38 for men. The above food source will certainly help you to achieve this goal of increasing it by 7 grams on an average on a daily basis.

LEAVE A REPLY