10 high-fibre foods you need in your diet
Give your gut the best stuff.
We take a look at some of the top sources of fibre to improve your digestion.
Chia Seeds
These are a rich source of antioxidants, omega-3 fatty acids, minerals and soluble fibre. Two tablespoons provide about 10 g fibre, which supports inflammation reduction, the lowering of cholesterol and helps regulate bowel function. Soluble fibre stimulates the motility of the digestive tract. Drink plenty of water with them.
Apples
These are rich in vitamin C and A, folate, potassium, phosphorous and pectin, which supports the increase of good bacteria that help in the proper functioning of the intestinal tract. Most nutrients are contained in the peel, so don’t discard it.
Bananas
This sweet fruit is great when suffering from diarrhoea, because it helps to restore the amount of electrolytes and potassium that are lost during the episode and is loaded with fibre, which aids good digestion. Nana ice-cream got even better!
Sweet potatoes
Especially when consumed with their skins on, are great for digestion. They provide fibre, complex carbohydrates and manganese. Sweet potatoes have been found helpful in reducing symptoms of both peptic and duodenal ulcers.
Blueberries, raspberries & blackberries
All provide good amounts of fibre and vitamin C. And of course they’re also rich in powerful antioxidants, so they benefit your gut, brain and all your cells. Sprinkle them on your breakfast porridge or granola bowl.
Avocados
This bright green fruit is one of the most fibre-rich fruits available. It’s easily digestible and contains monounsaturated fats, which are beneficial for the health of the digestive tract as well as being involved in the conversion of beta-carotene into vitamin A, which is essential to maintain a healthy mucosal lining in the intestines.
Oats
Are rich in soluble fibre as well as minerals like selenium, phosphorus, copper, zinc, B vitamins and vitamin E. Their fibre helps waste to move though the digestive tract and the beta-glucans they contain support balanced cholesterol levels.
Lentils
Legumes are a good source of protein and essential minerals, as well as containing a good amount of dietary fibre. Some people may have trouble digesting legumes and lentils, because the lectins they contain may irritate the digestive tract. Soaking properly and cooking thoroughly should reduce the likelihood of these symptoms.
Zucchini
Due to high fibre content, zucchinis help cleanse the digestive tract, preventing toxins sticking to the intestinal walls and stimulating movement through the system. Most nutrients are in the skin, so leave it on when making meals and eat them raw or slightly cooked. Zucchini noodles with pesto should definitely be on the menu!
Cucumber
These are rich in fibre, water, folate, calcium and vitamin C. Cucumber and cucumber juice can provide relief from heartburn, stomach acidity, gastritis and peptic ulcers.
