High Fibre Foods 

Introduction

Here is a list of some high-fibre foods with their health benefits.

1. Lentils- Lentils are pulses that  provide protein and fibre. In addition to being an excellent source of energy, lentils also contain several micronutrients and prebiotic carbs. They have a low glycemic index, and are especially advantageous to diabetic patients, as they help keep  insulin and blood sugar levels stable. They are also associated with reduced chronic diseases (cancer, mental health. Cardiovascular diseases, and respiratory diseases)
2. Chia seeds are an excellent supply of vitamins, antioxidants, and crucial minerals. Chia seeds are said to contain ash (4-6%), dietary fibre (18-35%), protein (15-25%), fat (15-35%), and carbs (18-31%). Chia seeds  are a natural source of omega 3 and 6 fatty acids  which reduce inflammation, prevent thrombosis, and regulate heart rate. They also contain linoleic acid, which helps to prevent cardiovascular diseases, improves bone health, prevents cancer symptoms, and has anti-inflammatory characteristics¹
3. Black beans- studies have shown that black beans have cholesterol-lowering properties.² They are low in calories and high in fibre, therefore they promote weight loss. Due to their antioxidant properties, they reduce the risk of cancer, improves gut health and  improves blood sugar levels
4. Whole wheat pasta- they  provide  conventional nutrients like carbohydrates, proteins, lipids, vitamins, and minerals. Wheat whole grain also contains phytochemicals that are good for your health
5. Oatmeal-  It can protect us against heart disease, coronary artery disease, high blood pressure, type 2 diabetes, obesity, and colon health. Oats have a greater beta-glucan content than other whole grains; they can make up as much as 10% of the dry weight of oat bran³
6. Broccoli is rich in Vitamins C and K. A sizable  quantity of vitamins B1, B3, B5, B6, and E are also present, which have  antioxidant, anti-cancer, and other health-promoting qualities. Due to its high nutrient and fibre level, broccoli became one of the most popular foods. Numerous epidemiological studies have validated the nutritional and therapeutic advantages of broccoli, including immune system regulation, detoxification, eye and bone health, and bone density⁴
7. Raspberries- They are  rich in antioxidant and antiproliferative properties. Due to its sugar version, levulose, it is safe for people with diabetes.. Rheumatism sufferers can benefit from its fruits, and influenza sufferers can benefit from its liquid. The syrups made from raspberries are used in clinics to flavour  and scent pharmaceuticals. Vitamin C, sugar, and organic acid are all abundant in the berries of this plant⁵
8. Almonds- they help to reduce cholesterol as they contain high unsaturated fatty acids. It also maintains and controls body weight, as well as glucose level (glucoregulation) via catabolic hormones and has antioxidant properties⁶
9. Avocado- In addition to having significant amounts of protein, potassium, and unsaturated fatty acids, it also includes fat-soluble vitamins that are uncommon in other fruits.  Avocados are linked to a healthy diet, particularly in lowering cholesterol and avoiding heart disease⁷
10. Quinoa- It is a pseudo-grain with high nutritional content that contains a remarkable balance of essential amino acids in addition to being rich in proteins, lipids, fibre, vitamins, and minerals. It is well known that quinoa benefits human metabolic, circulatory, and digestive health significantly. Due to its properties, which include a high nutritional value, therapeutic features, and gluten-free content, it is suitable for individuals with celiac disease, anaemia, diabetes, dyslipidemia, obesity, and people who are assigned female at birth  who are prone to osteoporosis⁸

How to consume these high fibre foods?

There are multiple ways to consume them, some of the ways are described below

• Lentils are a great replacement for meat. They are used to make plant-based meat. Also, a plant based diet can help in the prevention of chronic diseases. Lentils can be consumed as snacks (nuggets, pakora), Daal (Indian curry) or mixed with Indian dosa batter
• Chia seeds are mostly used  in pasta, bread, cookies, and desserts. Additionally, chia seeds can be found in foods, drinks, baking, and other items² 
• Black beans can be consumed boiled, fried, and dried. They are mostly consumed with rice and tortillas
• Whole wheat pasta and oats are healthy and low in calories and can be consumed for breakfast
• Broccoli can be consumed boiled or fried
• Raspberries and almonds are another good breakfast option
• Almost 20-40 almonds a day help to control body weight and can be consumed raw⁶
• Avocados are consumed via medicines, or as a raw fruit mostly during breakfast

Facts

• Lentils are cooked and consumed from the dried seeds of the lentil plant. West Asia is the home of lentils, a kind of legume. They thrive on low-growing shrubs and don't require a lot of water. The grains of the plant are what make up the lentilsChia seeds are a type of legume that is indigenous to Central and South America. It is regarded as a pseudo-cereal that is widely produced in many nations and is grown for a variety of purposes. Bolivia, Ecuador, Guatemala, Mexico, and Peru are the principal chia-producing nations¹
• Broccoli contains proteins, folate, chromium, magnesium, phosphate, zinc, calcium, iron, selenium, and omega-3 fatty acids⁴
• Raspberries increase general health and lower the chance of chronic diseases. They contain a lot of phytochemical antioxidants. Low in overall calories, with only 52 kcal per 100 g serving⁹
• The American Heart Association (AHA) may now advise people who are at risk for coronary disease to consume almonds. Almonds are considered a low glycemic index (GI) food because of their high content of unsaturated fat and minimal carbohydrate  content⁶
• Avocado, besides its health benefits, is used in pharmaceutical products, and beauty products (avocado oil, pulp)
• Additionally, quinoa has high levels of compounds that are good for your health, such as saponins, phytosterols, and phytoecdysteroids

Things to remember

All food items containing fibre are good for health and should be taken mostly after exercise or yoga. They all contain important minerals that help to cure severe diseases like cancer, diabetes, etc.

Summary

High-fibre food promotes digestive health via maintaining bowel regularity. It helps to reduce blood glucose and cardiovascular diseases,promotes weight loss, boosts the immune system, and clears skin. Hence high fibre food is very efficient in our day-to-day life for the betterment of our lifestyle.