Fibre Rich Foods

Discover what they can do for you

Including fibre rich foods in our diet can bring many health benefits and help to prevent many common conditions.

Fibre helps to lower the blood cholesterol level and regulate blood sugar levels, among many others. 

How To Get Fibre Rich Foods In Your Diet

• Eat more fruit. Apples, bananas, apricots, grapes, peaches and strawberries are rich in fibre.
• Consume more vegetables.  Broccoli, cabbage, cauliflower, corn, green beans, corn, tomatoes and zucchini are all rich in fibre.
• Eat legumes.  Not only are beans rich in fibre, many are high in quality protein sources and low in dietary fat.
• Increasing whole grain bread and wheat bran effectively incorporates fibre.
• Eat cereal high in fibre.  Check the food labels on your breakfast cereal for dietary fibre.
• Consume berries by adding them to muesli and other cereals or to deserts.
• Eat brown rice in place of white rice.
• Eat nuts, either as a snack or added to meals.  Nuts are high in insoluble fibre.
• Replace processed fruit juice with whole fruit.

What Can Fibre Do For Me?

Consuming regular amounts of dietary fibre every day can have significant effects on your body.  As well as lowering blood cholesterol and regulating blood sugar, it can help prevent:

• Colon cancer
• Constipation
• Haemorrhoids
• Obesity

These High Fibre Foods Are A Must

Although fibre can be supplemented in the diet, it is important to include these high fibre foods daily:

• Whole grain cereals
• Brown rice
• Agar
• Bran, all kinds
• Fresh fruit
• Dried prunes
• Nuts
• Seeds, especially flaxseeds
• Beans
• Lentils
• Peas
• Fresh raw vegetables

Fibre Supplements Should Be Rotated

There are seven basic classifications of fibre: bran, cellulose, gum, hemicellulose, lignin, mucilages and pectin.  Each form has its own function; therefore it is best to rotate among the different supplemental sources. 

Start with small amounts and gradually increase until stools are the right consistency.  Also, be aware that while today’s average diet is lacking in fibre, consuming excessive amounts may decrease the absorption of zinc, iron and calcium.  Always take supplemental fibre separately from other medications or supplements.  Otherwise it can lessen their strength and effectiveness.  

Click to learn more about the other essential food groups, carbohydrate, fat and protein.  

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