13 high-fibre foods you should be eating

When it comes to achieving optimal health, including fibre-rich foods and vegetables in your diet is crucial. Studies have shown that there is a significant link between dietary fibre and the microorganisms in our gut. These microorganisms, also known as gut bacteria, rely on fibre as their source of energy. As they break down dietary fibre, they produce beneficial compounds that support the health of our gut and our entire body. This symbiotic relationship between fibre and gut bacteria goes beyond digestion and affects our overall well-being, including our immune system, metabolism, mood, and risk of chronic diseases. To help you achieve optimal health, we have compiled a list of 14 high-fibre foods you should consider including in your diet.

Artichoke hearts - packed with fibre, vitamin K, and folate.

Did you know that artichoke hearts are packed with nutrition? Studies have shown that steaming or boiling them until tender helps retain their nutritional value. Antioxidants like flavonoids and phenolic compounds found in artichoke hearts can reduce oxidative stress and lower the risk of chronic diseases. Plus, they contain dietary fiber that promotes digestive health and makes you feel full.

After cooking, remove the tough leaves and fuzzy choke to reveal the tender heart, which can be served as a delicious side dish with dipping sauce. You can also incorporate artichoke hearts into salads and gluten-free pasta dishes to add a burst of unique flavour and texture. Get creative and experiment with different recipes to fully enjoy the versatility of artichoke hearts in your cooking.

Chia seeds - incredibly rich in fibre, omega-3 fatty acids, and protein.  Just one ounce of chia seeds provides 10 grams of fibre.

Including chia seeds in your diet is a great way to add nutrition and versatility to your meals. Studies have shown that chia seeds have many health benefits, including aiding in digestion and weight management due to their high fibre content. They are also a great source of omega-3 fatty acids, which can reduce inflammation and improve heart health. You can easily incorporate chia seeds into your meals by adding them to salads or homemade energy bars. For a delicious treat packed with nutrients, try making my Healthy Chia Breakfast Pudding. With so many ways to enjoy chia seeds, it's easy to experiment and discover new recipes while reaping their health benefits.

Raspberries - high in fibre and antioxidants.

Raspberries are not just delicious, but also come packed with nutritional benefits. They can be enjoyed in various ways and scientific research supports their health-promoting properties. By incorporating raspberries into your meals and desserts, you can add a burst of flavour and natural sweetness while enhancing the nutritional value of your food. You can add raspberries to yoghourt or salads to benefit from the dietary fibre, vitamins, and minerals they offer. Muddling raspberries into water or sparkling water or making raspberry sorbet is a refreshing treat that is loaded with antioxidants, which can help reduce oxidative stress and inflammation. Raspberries are also a delightful topping for pancakes or waffles, adding both taste and visual appeal. They are versatile and can even complement savoury dishes like salads or roasted meats with their unique tanginess. So go ahead and explore the numerous ways to enjoy the vibrant taste and colour of raspberries and embrace your culinary creativity.

Blackberries - loaded with antioxidants.

Not only are blackberries delicious, but they also offer several health benefits that are supported by scientific research. There are many versatile ways to enjoy these fruits, such as adding them to yoghurt or oats, which enhances the nutritional value of your meals. Blackberries contain antioxidants like anthocyanins, which can help reduce inflammation and provide protection against chronic diseases. They can also be used in baking, adding flavour and a vibrant hue to muffins, cakes, or pies, or as an addition to salads when paired with nuts, cheese, and a tangy dressing. Furthermore, blackberries can be transformed into homemade jams, sauces, or coulis, which expands their culinary possibilities. Enjoy blackberries' rich flavour and vibrant colour as you explore the many ways to incorporate them into your culinary creations.

Almonds - packed with unsaturated fat, fibre, and protein, 6 g of fibre per 23 almonds.

Almonds are a highly nutritious and versatile type of nut that can be enjoyed in many different ways. You can snack on them by eating them raw or roasted for a satisfying crunch. If you want to add a nutty flavour and extra texture to your salads, yogurt, or oatmeal, try sprinkling chopped almonds on top. Alternatively, blend them into sauces or use them as a topping for baked goods such as muffins or cookies. You can also grind almonds into almond flour for gluten-free baking or use them to make homemade almond butter. With such a variety of options, you can get creative and incorporate these nutrient-packed nuts into a wide range of sweet and savoury dishes for a delicious and healthy addition to your meals.

Broccoli - high in soluble and insoluble fibre, vitamins C and B9, and potassium.

Broccoli is a versatile vegetable that you can enjoy in many ways. For instance, you can steam or sauté the florets until they are tender-crisp and then season them with salt, pepper, and a squeeze of lemon juice. Additionally, you can add steamed broccoli to stir-fries, gluten-free pasta dishes, or gut healing bowls to get more nutrients and texture. You can also roast broccoli with olive oil and garlic to create a tasty side dish. Another option is to blend cooked broccoli into soups or purees for a nutritious and creamy twist. If you prefer raw broccoli, you can add it to salads or have it as a crunchy snack with dip. Try different cooking methods to find your favourite way to enjoy the goodness of broccoli.

Quinoa - gluten-free, grain-like superfood, high in fibre and a complete protein, rich in iron and vitamin B2.

Quinoa is a highly nutritious and versatile grain that can be cooked easily. To prepare it, combine 1 part quinoa with 2 parts water or broth in a saucepan and bring it to a boil. Then, reduce the heat and simmer for 15-20 minutes until the water is completely absorbed. You can use cooked quinoa to create a variety of delicious dishes such as salads, stir-fries, Gut Healing bowls, or even mix it with roasted vegetables and herbs to make a flavourful side dish. You can also add quinoa to soups or use it as stuffing for bell peppers. Be creative and experiment with different seasonings and ingredients to tailor your quinoa dishes to your taste preferences while still maintaining their healthy benefits.

Avocados - great source of healthy fats, 5 g of fibre per half avocado.

Avocados are a versatile fruit that have a creamy texture and a nutty flavour. You can enjoy them by mashing them on gluten-free toast and sprinkling them with salt and pepper. You can also slice them and add them to salads, gluten-free wraps, or sandwiches as a delicious and healthy addition. You can blend avocados as a base for creamy dressings or sauces. If you want to create refreshing guacamole, simply mash avocados with lime juice, diced tomatoes, onions, and coriander. In addition, you can stuff avocados with fillings like quinoa, salsa, or prawns for a satisfying meal. Be creative and explore the many ways to incorporate avocados into your dishes for their rich taste and nutritional benefits.

Apples - good source of pectin, a type of soluble fibre linked to lower cholesterol, 4.5 g of fibre per medium apple.

Enjoy the versatility of apples by incorporating them into your meals and snacks in various ways. Snack on fresh apples for a healthy option or pair sliced apples with nut butter for a satisfying treat. Sweeten your salads with diced apples for a crunchy and delicious ingredient. Indulge in a warm and comforting dessert by baking apples with cinnamon and fibre syrup. Make homemade applesauce by cooking apples with water and sweetening it to your desired taste. Add a touch of natural sweetness to your savoury dishes by incorporating apples into roasted meats or salads. Explore the many ways to savour the crisp texture and natural sweetness of apples in your culinary creations and let your creativity shine.

Sweet Potatoes: Sweet potatoes are a great source of vitamins, minerals, and fibre. One medium sweet potato contains about 4 grams of fibre.

Sweet potatoes are not only delicious but also highly nutritious. One simple way to prepare them is by baking them whole in the oven until they are tender, and then serving them with a dollop of butter or a sprinkle of cinnamon. Alternatively, you can cut sweet potatoes into strips and bake them with olive oil for a crispy and tasty side dish. If you prefer a creamy and flavourful side, mash cooked sweet potatoes with some coconut milk and spices. Roasted sweet potatoes can also be used in salads, gut-healing bowls, or as a filling for tacos, making them versatile ingredients for both sweet and savoury dishes. Try adding sweet potatoes to your meals for a nutrient-packed and tasty addition.

Barley: Barley is a grain that is high in fibre. One cup of cooked barley contains about 6 grams of fibre.

Barley is a nutritious whole grain that can be enjoyed in various ways. Cook barley by boiling it in water or broth until tender. Use cooked barley as a base for grain salads, pilafs, or soups. Mix it with roasted vegetables and herbs for a hearty side dish. Barley can also be ground into flour for baking bread or added to stews for added texture. Experiment with different seasonings and ingredients to create delicious and healthy barley dishes that suit your taste preferences. With its nutty flavour and chewy texture, barley is a versatile grain that can elevate both sweet and savoury recipes.

Flaxseeds: Flaxseeds are a great source of fibre. One tablespoon of flaxseeds contains about 3 grams of fibre.

Including flaxseeds in your diet is a great way to improve your overall nutrition. To get the most out of them, it's best to grind the seeds before consuming them. This will ensure that your body can absorb all the beneficial properties they offer. You can easily sprinkle ground flaxseeds onto your favourite foods like yoghurt, oats, or sauces to increase your fibre and omega-3 fatty acid intake. Additionally, they can be added to baked goods like muffins or bread for an extra nutrient boost. If you enjoy making your own granola or energy bars, flaxseeds are a great addition for some added crunch. For those who follow a vegan diet, flaxseeds can be used as an egg substitute in baking. To keep your flaxseeds fresh, store them in the refrigerator. Enjoy the delicious, nutty flavour and many health benefits that flaxseeds have to offer in your daily meals.

Brussels Sprouts: These vegetables are high in fibre. One cup of cooked Brussels sprouts contains about 4 grams of fibre.

There are numerous delicious ways to enjoy Brussels sprouts. You can roast them with olive oil, salt, and pepper until they become crispy and caramelized. Alternatively, sauté them with garlic and butter to create a flavourful side dish. If you prefer salads, shred or thinly slice Brussels sprouts for a refreshing salad. Steam or blanch them briefly, then stir-fry them with your favourite sauces and seasonings. Another option is to roast them with balsamic glaze or add them to hearty vegetable soups. Try experimenting with different cooking methods to find the best way to savour the unique flavour and texture of Brussels sprouts. 

Summary

Including high-fibre foods and vegetables in your diet can have a positive impact on your overall health and well-being. These foods can aid in weight loss by keeping you feeling full. The soluble fibre in these foods can also help lower cholesterol levels, reducing the risk of heart disease. Additionally, a diet rich in fibre can improve digestion, promoting a healthy gut and reducing the risk of colorectal cancer. Fibre is also essential in regulating blood sugar levels, making it a great addition to the diet of individuals with diabetes. Finally, high-fibre foods provide essential vitamins and minerals, reducing inflammation in the body, and contributing to optimal health. By adding these foods to your diet, you can experience a wide range of benefits that can lead to a healthier lifestyle..

Benefits of High Fibre Foods and Vegetables:

- Promote weight loss

- Lower cholesterol

- Reduce the risk of heart disease and colorectal cancer

- Aid in digestion and gut health

- Control blood sugar levels

- Reduce inflammation

- Provide essential vitamins and minerals.

FAQ

Q1: Who should be eating high-fibre foods? 

A1: High-fibre foods should be included in everyone's diet. Eating a variety of high-fibre foods helps to promote healthy digestion, stabilise blood sugar levels, and increase energy levels. 

Q2: What are the benefits of consuming high-fibre foods? 

A2: The benefits of consuming high-fibre foods include improved digestion, a healthy heart, reduced risk of certain types of cancers, improved immunity, increased energy, and reduced inflammation. 

Q3: How much fibre should one have each day? 

A3: The recommended amount of fibre per day for adults is between 25 and 35 grams per day, though the amount may vary depending on an individual's unique needs. 

Q4: What are some high-fibre foods?

A4: Examples of high-fibre foods include raspberries, lentils, artichokes, avocados, oats, and chia seeds. 

Q5: What other nutrients do high-fibre foods contain? 

A5: In addition to fibre , high-fibre foods typically contain essential vitamins and minerals, such as folic acid, magnesium, Vitamin K, Vitamin E, carotenoids, omega-3 fatty acids, and polyphenols.