We’re accustomed to hearing that a
meal packed with plenty of proteins
is crucial for our well-being. However, in the rush to pile chicken breasts and canned tuna onto our plates, we’ve overlooked something important.
overlooking a key micronutrient
According to Hugh Hanley, who leads personal training and nutrition at PureGym.

“Fiber plays a vital role in maintaining a healthy diet. It enhances digestive well-being by providing nourishment for your intestines, thereby promoting consistent bowel movements and preventing constipation,” explains Hanley.

More crucially, a fibre-rich diet also decreases an individual’s likelihood of developing certain conditions.
bowel cancer
New findings from Stanford University have uncovered this insight. As stated by Professor Michael Snyder, a genetics specialist involved in leading the study, they discovered a clear connection between consuming a fibre-rich diet and alterations in specific gene functions within the body “with anticancer properties” in our colons.

Other research indicates that
fibre-rich diets
Can aid in preventing bowel cancer by ensuring stools move smoothly through our system, which implies that possible carcinogens remain inside us for shorter durations.

When our digestion slows down, harmful substances and waste remain in our bodies unnecessarily long, potentially increasing the risk of developing bowel cancer,” explains certified nutritionist Jenna Hope. “Foods that undergo heavy processing usually lack dietary fiber, making them detrimental to our overall health.

Although our target should ideally be around 30 grams of fiber per day, the typical individual in Britain only consumes approximately 18 grams on average. Processed contemporary food items frequently fall short when it comes to providing adequate amounts of dietary fiber; however, my grandparents were onto something with their approach—traditional fare such as prunes, oats, and lentils are brimming with this essential nutrient.

Below are 10 excellent fibre-rich foods you can include in your meals, along with reasons for everyone to load up their plates with these options.

Oats

9.1g per 100g

For at least one out of every ten people daily, porridge stands as their preferred morning meal. Should you aim to consume more fiber, there’s ample justification to join this group. “Oats provide an excellent supply of insoluble fiber, which isn’t digestible by your body and thus aids in smooth digestion,” explains Hope.

In addition, “oats have a significant quantity of beta-glucans,” according to Hope. “Consuming 3 grams of beta-glucans daily can help reduce cholesterol levels, and there are approximately 3.6 grams of beta-glucans in 100 grams of oats.”

“This is a key factor behind their superfood status,” Hope notes. Steel-cut oats retain more fiber and beta-glucans compared to rolled and instant oats because they undergo minimal processing.

Garden peas

5.6g per 100g

Garden peas are the perfect companion for numerous weekday dinners, and their fiber content provides ample justification to heap them generously onto your plate.

Pis contains significantly lower amounts of sugar compared to raspberries (refer below), yet it has nearly the same amount of fiber. Additionally, peas have more insoluble fiber, which makes them a preferable choice for individuals aiming to manage their digestion.

As Hope puts it, “There isn’t just one fiber-rich element that you must focus on.” However, incorporating these elements into your dishes will significantly increase their fiber content.

Prunes

7.9g per 100g

Everyone knows that
prunes
are filled with fiber. A lot of us maintain a sack or can at the far end of the pantry for emergency situations involving constipation.

Similar to oats, prunes have insoluble fiber, yet they also provide significant quantities of soluble fiber. This soluble fiber “binds with some of the water in your digestive system and aids in making your stools softer,” according to Hope.

Even though abruptly increasing your fiber consumption might lead to unpleasant bloating and gas, studies suggest that prunes are gentle on your digestive system when transitioning from a long-term low-fiber regimen. This makes them an excellent addition to your weekly grocery list.

Raspberries

6.8g per 100g

When it comes to fiber content, the raspberry reigns supreme among berries, providing more per gram compared to blueberries, blackberries, strawberries, or cherries. Additionally, raspberries contain less sugar than many other types of berries.

A punnet can serve as an excellent snack when you want to increase your fiber intake without spending much time cooking,” notes Hanley, adding that their vibrant red color signifies they’re rich in cancer and inflammation-fighting antioxidants.

Black beans

10.3g per 100g

According to Hope, “any type of beans can be ‘an excellent source of fiber,’ and it’s crucial to include various kinds in your meals because each contains distinct micronutrients.”

Chickpeas, cannellini beans, and butterbeans also abound in fiber. However, according to Hanley, “It’s wise to limit consumption of beige-colored foods.” She adds, “Eating a range of colorful foods is ideal for maintaining good health.”

Black beans, boasting a substantial amount of fiber and dark skins loaded with heart-friendly anthocyanins, come out as a champion. Studies indicate that consuming them frequently may also help reduce your blood pressure.

Popcorn

4g per 25g serving

Popcorn is an incredibly satisfying fiber-packed treat. In just one 25-gram portion of unadulterated popcorn, you get under 120 calories along with over an eighth of the suggested daily fiber intake.

In order to reap the advantages of consuming more popcorn, you actually need to purchase a bag of kernels and pop them yourself at home.

Some individuals believe that purchasing a bag of microwave popcorn is healthier, however, these frequently have just as much salt and sugar content as pre-popped bags,” states Hope. “Instead, you should opt for the kernels and cook them yourself in a pan over the stove.

Almonds

5.3g per large handful

Almonds top the list for fiber content among nuts, as Hope points out that both nuts and seeds fall under “very high-fiber foods.” Research indicates that similar to prunes, almonds can easily be incorporated into your diet without causing gastrointestinal discomfort in the near term.

Moreover, “studies indicate that your body will not absorb all the calories from almonds if they’re eaten whole instead of being sliced or ground,” says Hope. This is due to the high fiber content which makes them harder to fully digest.

Chia seeds

4.8g per tablespoon

In recent times, chia seeds frequently take center stage as the key component in premium smoothies, desserts, and morning cereal dishes. However, these versatile seeds can also simply be included in your oatmeal or paired with whole-grain bread topped with peanut butter.

“Chia seeds are excellent at absorbing excess water, so they really bulk up your stools. You can even add them to water, which is a great choice for people who struggle to stay hydrated,” Hope says.

As Hope points out, incorporating these seeds into a smoothie will “break down part of their fiber content, which reduces their effectiveness within your digestive tract.” Nonetheless, chia seeds remain highly advantageous regardless of how you choose to consume them.

Avocado

3.4g per 100g

Different from the other items listed here, avocados provide fiber along with beneficial fats. According to studies, this dual composition is particularly effective at helping us stay satiated all day long.

The types of fiber present in fatty, protein-rich, and carbohydrate-heavy foods vary, and these distinct fibers nourish various strains of bacteria in your digestive system,” Hope clarifies. “That’s one reason why consuming a varied diet is crucial.

Sweet potato

3g per 100g

Thanks to its natural sweetness and pleasant starchy consistency, devouring heaps of mashed sweet potatoes, crispy fries, or wedge-shaped slices can be quite delightful alongside your main dish. Your digestive system will appreciate this choice as well. Studies indicate that the fiber content in sweet potatoes particularly aids in boosting the variety within your intestinal flora.

It’s ideal to consume sweet potatoes along with their skin because most of the fiber is contained there, as Hope points out, including both insoluble and soluble types. Instead of opting for fried versions like regular jackets, she recommends baking them since frying increases the levels of saturated and trans fat content.

FAQs:

Is there such a thing as having excess fiber?

In the near future, ‘consuming a large quantity of fiber too swiftly might lead to bloating, flatulence, and overall unease, along with potentially exacerbating constipation,’ explains Hanley. Although there isn’t an excessive level of fiber that could harm your wellbeing when consistently eaten, he notes: ‘It’s advisable for individuals to incrementally boost their fiber consumption.’

This does not involve strictly monitoring what you eat; instead, it’s about incorporating various types of fiber from different foods over several weeks,” he suggests. “For instance, if you consume fruits and veggies in five distinct colors within a week, aim for seven or eight varieties the following week to boost your fiber consumption as well.”

Do you need to take fiber supplements?

You should aim to obtain your fiber from your regular meals whenever possible, instead of relying on bars or supplements,” advises Hanley. “While a fiber bar may increase your fiber intake, it will also introduce about 15 to 20 additional ingredients along with extra calories that you probably don’t require.

That said, “
fibre supplements
“It can be beneficial in situations where individuals are truly having difficulty incorporating enough of it into their meals, and that’s when I’d recommend they consider it,” Hanley adds.

Is there an optimal time of day to consume fiber?

Eating fiber doesn’t have an ideal time during the day, but adding it to every meal can enhance your feeling of satiety. This may aid in preventing unnecessary munching on junk food later on.

How much fiber should I consume?

Even though NHS guidelines recommend consuming about 30 grams of fiber daily, the precise quantity required varies according to your age and sex.

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