Fibre is a carbohydrate that the body cannot digest, so it passes through the digestive system relatively intact. This has numerous benefits for our health, including regulating blood sugar levels, reducing cholesterol, and improving gut health.
Insufficient fibre consumption in your diet can lead to several adverse effects on your health, including:
- Constipation: Not consuming enough fibre can cause constipation, making it difficult to have regular bowel movements.
- Increased hunger: You may feel hungry more often and have difficulty controlling your appetite.
- High cholesterol: Fibre reduces cholesterol levels, so not consuming enough fibre can lead to high cholesterol levels.
- Blood sugar fluctuations: It can cause blood sugar levels to fluctuate, leading to energy crashes and mood swings.
- Weight gain: Consuming a diet low in fibre can lead to weight gain, helps promote feelings of fullness, and aid in weight loss.
If you are experiencing any of these symptoms, it may be time to re-evaluate your diet and consider increasing your fibre intake.
High Fibre Superfoods
Affinity Health has compiled a list of 15 high-fibre foods you should include in your diet.
1. Lentils – Lentils are a great soluble and insoluble source. They can be easily added to soups, salads, and stews, making them a versatile addition to any meal.
2. Quinoa – Quinoa is a gluten-free grain high in fibre, protein, and other essential nutrients. It can be used as a substitute for rice or pasta in many dishes.
3. Broccoli – Broccoli is a cruciferous vegetable packed with nutrients. It is also low in calories, making it an excellent choice for those trying to lose weight.
4. Berries – Such as raspberries, strawberries, and blueberries, are high in fibre and antioxidants. You can eat berries independently, added to yoghurt or smoothies, or use as a topping for oatmeal or cereal.
5. Chia seeds – Chia seeds are an excellent soluble and insoluble fibre source. You can sprinkle them on top of yoghurt or oatmeal, added to smoothies, or use them in baking.
6. Oats – Oats are a great source of soluble fibre, which has been shown to reduce cholesterol levels. They can be eaten as oatmeal or used in baking.
7. Almonds – Almonds are high in fibre, protein, and healthy fats. They make a great snack on their own or can be added to salads, oatmeal, or smoothies.
8. Sweet potatoes – Sweet potatoes are a good source of fibre and vitamins A and C. They can be roasted, mashed, or used as a substitute for regular potatoes.
9. Avocado – Avocado is a good source of fibre and healthy fats. You can add it to salads, as a toast spread, or as a substitute for mayonnaise in sandwiches.
10. Artichokes – Artichokes are a great source of fibre and antioxidants. They can be roasted, steamed, or used in dips and spreads.
11. Brussels sprouts – Brussels sprouts are a cruciferous vegetable that is high in fibre, as well as vitamins C and K. They can be roasted, steamed, or used in salads.
12. Split peas – Split peas are a good source of both soluble and insoluble fibre and protein. They are often used in soups and stews.
13. Apples – Apples are a good source of soluble and insoluble fibre, as well as vitamins and antioxidants. You can eat them on their own or use them in baking.
14. Black beans – Black beans are a good source of both soluble and insoluble fibre and protein. You can use them in soups, salads, and chilli.
15. Whole wheat bread – Whole wheat bread is a good source of fibre and other essential nutrients. It can be used as a substitute for white bread in sandwiches and toast.