Half cup of cooked chickpeas will be equal to 6 grams of fibre.
Photo Credit: istockphoto
Fibre is crucial for digestion, absorption of nutrients, and gastrointestinal health. The example of soluble fibre includes pectin, gums, fructans, and resistant starches. They absorb water to form gel that slows gastric emptying, slows glucose absorption, and prevents postmeal blood sugar spikes.
Fibre is crucial for healthy digestion and a healthy gut microbiome. When you get sufficient fibre everyday through daily diet, it will support immunity, enhance gut health, reduce inflammation, alleviate heart disease risk, decrease obesity, prevent Type 2 diabetes, and many cancers. Fibre are parts of plant-based foods that the body do not digest and that makes it different from nutrients such as fats, carbohydrates, and proteins. There are mainly two types of fibre known as soluble and insoluble fibre.
Soluble fibre can be dissolved in water and forms a gel-type material to slow down digestion. It can bring down cholesterol and blood sugar. On the other hand, soluble does not dissolve in water and adds bulk to the stool. It can prevent constipation.
Soluble fibre can be found in avocados, citrus fruits, peas, carrots, beans, oats, and barley.
The rich sources of insoluble fibre are whole-wheat flour, nuts, cauliflower, potatoes, green beans, and beans.
According to a study featured in National Library of Medicine, fibre is crucial for digestion, absorption of nutrients, and gastrointestinal health. The example of soluble fibre includes pectin, gums, fructans, and resistant starches. They absorb water to form gel that slows gastric emptying, slows glucose absorption, and prevents postmeal blood sugar spikes. Soluble fibre can bind bile acids, reduce LDL cholesterol levels (bad cholesterol), and function as a prebiotic substrate for gut microbiota that can create short-chain fatty acids which reduce inflammation and support metabolic and immune functions. 1
“In contrast, insoluble fiber does not dissolve in water. Insoluble fibers include lignin, cellulose, and hemicellulose, which reduce intestinal transit time and increase fecal bulk to promote digestive regularity. Both soluble and insoluble fibers enhance satiety, aid in weight management, and support cardiovascular and metabolic health,” added National Library of Medicine report.
21 grams for women above 50 years
25 grams for women age 50 or below
30 grams for men above 50 years
38 grams for men age 50 or below. 2
According to World Health Organisation (WHO), “Everyone older than 10 years of age should also aim for a daily intake of at least 25 grams of naturally-occurring dietary fibre as found in foods, with lesser amounts for children under 10: at least 15 or 21 grams for children 2–5 or 6–9 years of age, respectively.” 3
Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared 10 high fibre foods and none of them are vegetables. 4
1. Chia Seeds: 2 tablespoons of chia seeds will be equivalent to 10 grams of fibre.
2. Flaxseeds: 2 tablespoons of flaxseeds will be equal to 5-6 grams of fibre.
3. Lentils: Half cup cooked lentils will imply 8 grams of fibre.
4. Chickpeas: Half cup of cooked chickpeas will be equal to 6 grams of fibre.
5. Raspberries: One cup of raspberries will be equal to 8 grams of fibre.
6. Blackberries: One cup means 7 and half grams of fibre.
7. Pear With Skin: One medium pear with skin would offer you 5 to 6 of fibre.
8. Oats (Oats that are steel cut or rolled): Half cup dry would give you 5 grams of fibre.
9. Quinoa: 1 cup of cooked quinoa would offer you 5 grams of fibre.
10. Black Beans: Half cup cooked black beans would give you seven and a half grams of fibre.
FAQs
What is the difference between soluble and insoluble fibre?
Soluble fibre dissolves in water, forming a gel that slows digestion, helps lower cholesterol and blood sugar levels, and acts as a prebiotic for gut microbiota. Insoluble fibre does not dissolve in water; it adds bulk to stool and accelerates intestinal transit to prevent constipation. Both types support digestive health and cardiovascular functions.
How much fibre should I consume daily for optimal health?
Daily fibre needs vary by age and gender: women above 50 should consume 21 grams, women 50 or below 25 grams, men above 50 need 30 grams, and men 50 or below 38 grams. WHO recommends at least 25 grams daily for everyone over 10 years old.
Are the top 10 high-fibre foods recommended by Dr. Saurabh Sethi vegetables?
No, Dr. Saurabh Sethi specifically highlighted 10 high-fibre foods that are not vegetables, such as chia seeds, flaxseeds, lentils, chickpeas, raspberries, blackberries, pears with skin, oats, quinoa, and black beans.
How do high-fibre foods benefit heart health and digestion?
High-fibre foods enhance digestion by supporting gut microbiota, improving stool regularity, and reducing inflammation. Soluble fibre lowers LDL cholesterol and stabilizes blood sugar, reducing heart disease risk, while both fibre types aid in weight management and metabolic health.
Which foods are the best sources of soluble versus insoluble fibre?
Best soluble fibre sources include avocados, citrus fruits, peas, carrots, beans, oats, and barley. Insoluble fibre is abundant in whole-wheat flour, nuts, cauliflower, potatoes, green beans, and beans. Including both types promotes comprehensive digestive and heart health.
National Library of Medicine|The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians
Mayo Clinic|Dietary fiber: Essential for a healthy diet
WHO|Healthy diet
Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist via Instagram|10 high fibre foods
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
At marvelof.com, we spotlight the latest trends and products to keep you informed and inspired. Our coverage is editorial, not an endorsement to purchase. If you choose to shop through links in this article, whether on Amazon, Flipkart, or Myntra, marvelof.com may earn a small commission at no extra cost to you.