17 High-fibre Foods to Include in Your Daily Diet

Incorporating fibre rich foods into your daily diet is essential for maintaining good health. Fibre is a carbohydrate the body cannot digest. Found primarily in plant-based foods, it comes in two main types: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the colon, helping to manage cholesterol and blood sugar levels. Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements. Both fibre types play crucial roles in overall health, aiding in weight management and reducing the risk of chronic diseases like diabetes and heart disease. Most people fall short of the recommended daily intake of dietary fibre foods, which ranges from 21 to 38 grams, depending on age and gender. To help you meet your fibre needs, we’ve compiled a list of 17 high-fibre foods to include in your daily diet. So, let’s get started!

List of 17 High-Fibre Foods

1. Passion Fruit

Passion fruit, native to Brazil, is not only delicious but also an excellent source of fibre. A 100-gram serving provides about 10.4 grams of fibre, making it one of the top high fibre fruits. It’s also rich in vitamin C, which supports immune health and aids in protein metabolism.

2. Raspberries

These vibrant berries are both sweet and tart, offering 8 grams of fibre per cup. They are also packed with antioxidants, such as polyphenols, which can enhance heart and brain health.

3. Blackberries

Blackberries are another excellent source of fibre, providing 7.63 grams per cup. Their high antioxidant content helps combat inflammation and reduce the risk of chronic diseases.

4. Blueberries

Blueberries, with their deep blue colour and sweet flavour, offer 3.55 grams of fibre per cup. They are rich in anthocyanins, powerful antioxidants that support heart and brain health.

5. Goji Berries

Known for their chewy texture and sweet-tangy flavour, goji berries provide 3.64 grams of fibre in just five tablespoons. They are also rich in zeaxanthin, a carotenoid that helps protect the eyes.

6. Pears

A medium pear delivers 5.52 grams of fibre. Pears, including their skin, are nutrient-rich and have been shown to have anti-obesity effects.

7. Apples

Apples are a staple in many diets and a significant source of fibre rich fruits. One medium apple with skin offers 4.06 grams of fibre. They are also high in phenolic compounds like quercetin, which have antioxidant properties.

8. Bananas

Bananas are convenient and nutritious, providing 3.06 grams of fibre per medium-sized fruit. They are also a good source of vitamin B6, which is involved in many metabolic processes.

9. Oranges

One large orange contains 4.42 grams of fibre. Oranges are also rich in vitamin C and antioxidant compounds like flavonoids, which help protect against inflammation.

10. Tangerines

Tangerines, a type of mandarin orange, offer 3.51 grams of fibre per cup. They are also a good source of vitamin C, contributing to immune health.

11. Avocados

Avocados are not only high in healthy fats but also in fibre, with one cup providing 10 grams. They promote heart health and help regulate blood pressure due to their high potassium content.

12. Kiwis

Kiwis are small but mighty, offering 5.4 grams of fibre per cup. They are also rich in vitamin C and folate, supporting overall health and proper cell growth.

13. Guava

Guava is another tropical fruit that is rich in fibre. With 5.4 grams of fibre per 100-gram serving, it’s also an excellent source of vitamin C and folate.

14. Pomegranate

Pomegranate seeds, or arils, provide 3.48 grams of fibre per half-cup. They are packed with antioxidants like flavonoids and anthocyanins, which have anti-inflammatory properties.

15. Persimmons

Persimmons, popular in East Asia, offer 6.12 grams of fibre per fruit. They are also rich in copper, which helps maintain the nervous and immune systems.

16. Dragon Fruit

Dragon fruit, with its vibrant colour and unique texture, provides 5.58 grams of fibre per cup. It can help lower blood sugar, blood pressure, and cholesterol levels.

17. Prunes

Prunes, or dried plums, are well-known for their ability to relieve constipation. Five pitted prunes offer 3.37 grams of fibre. They also support bone health, especially in postmenopausal women.

Tips for Increasing Fibre Intake

Incorporating these high fibre fruits and high fibre vegetables into your diet can significantly boost your fibre intake. Here are some practical tips:

1. Start your day with a fibre-rich breakfast by adding berries or chopped apples to your cereal or oatmeal.
2. Make smoothies with bananas, spinach, and chia seeds for a nutrient-packed snack.
3. Add pomegranate seeds to salads for extra crunch and flavour.
4. Snack on veggies like carrots and cucumbers with avocado or bean dip.
5. For a refreshing dessert, make a mixed fruit salad with kiwi, persimmons, berries, and a drizzle of honey.
6. Combine dried goji berries with nuts for a nutritious trail mix.

The Importance of Fibre in Health Insurance

Including fibre-rich foods in your diet supports your overall health and ties into your health insurance needs. A diet high in fibre can help prevent chronic conditions such as heart disease, diabetes, and certain cancers. By maintaining a healthy diet, you can potentially reduce medical expenses and the need for frequent healthcare visits. Bajaj Allianz General Insurance Company understands the importance of a healthy lifestyle in preventing diseases and managing health conditions. Incorporating high fibre foods in India into your diet can be a simple yet effective way to improve your health and well-being, aligning with the preventive care philosophy of health insurance policies.

Conclusion

Adding fibre rich vegetables and fibre rich fruits to your daily diet can have profound benefits on your health. Not only do these foods support digestive health, but they also help manage weight, reduce the risk of chronic diseases, and improve overall well-being. You can take proactive steps towards a healthier lifestyle and potentially lower your health-related expenses by making simple changes to your diet and incorporating these high fibre foods for constipation. Visit Bajaj Allianz General Insurance Company's website for more information on maintaining a healthy lifestyle and how it can benefit your health insurance plan. Investing in your health today can lead to a brighter, healthier tomorrow. *Standard T&C Apply **Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions. ***Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale. ****The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.