Top 10 Fibre-Rich Super Foods for a Healthy Lifestyle

• Written by Mudit Handa

  Reviewed by Akhil Pillai

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“Add more fibre to your diet…” You've likely heard this frequent health advice from your physician, fitness coach, friends and relatives. We've grown up listening to the idea that consuming fibre-rich foods and vegetables is key to overall well-being. But have you ever wondered why dietary fibre is essential for your health?

A survey conducted by the National Herald found that nearly 56% of Indian families suffer from some form of digestive tract issues. Such health issues are still on the rise due to a bad lifestyle and poor dietary choices. Junk foods, particularly those high in saturated fats and low in fibre, are a primary contributor to increasing digestive problems.

This article will shed light on the importance of food rich in dietary fibre in maintaining your overall well-being.

What is a Dietary Fibre?

Dietary fibre is a carbohydrate composed of plant food parts that the body cannot digest or absorb. This characteristic distinguishes it from nutrients like fats, proteins, and other carbohydrates, such as starches and sugars, which the body can break down and assimilate. In contrast, fibre moves undigested primarily through the stomach, intestines, and colon before being excreted from the body.

How are Dietary Fibres Beneficial for Health?

Dietary fibre is essential to a healthy diet and crucial to overall well-being. This complex carbohydrate, found primarily in plant-based foods, offers numerous health benefits contributing to short- and long-term vitality. Unlike other carbohydrates, the body breaks down and absorbs dietary fibres that pass through the digestive system intact, providing unique advantages.

6 Ways Dietary Fibres Sustain Well-being

Consuming foods rich in dietary fibre is essential for maintaining overall well-being. Here are six key benefits of regularly including dietary fibre in your diet:

Digestive Health

Fibre is crucial for sustaining metabolism and eliminating toxins from the body. It facilitates effective digestion and strengthens metabolism in several ways:

• Fibres encourage consistent bowel movements and prevent constipation.
• It enhances the gut microbiome, promoting the growth of beneficial bacteria that improve gut health.
• It increases stool bulk, facilitating effective waste removal.

Heart Health

Adequate fibre intake boosts heart health and offers protection against conditions like stroke:

• It aids in lowering cholesterol and decreasing the risk of heart disease.
• Besides, it helps regulate blood pressure and enhances overall cardiovascular health.

Blood Sugar Control

Regular intake of fibre helps regulate blood sugar levels and reduce the risk of diabetes.

• Fibre slows the rate of sugar absorption, helping to avoid spikes in blood sugar levels.
• Furthermore, it enhances insulin sensitivity, which is vital for effective diabetes management.

Weight Management

Consuming fibre-enriched foods is vital for managing hunger and weight.

• It enhances satiety, helping you feel fuller for longer periods.
• It lowers total calorie consumption, aiding in either weight loss or maintenance.

Gut Health and Immunity

 Insoluble dietary fibre especially improves gut health by not dissolving in water, thus boosting metabolism. It adds bulk to the stool, which helps promote regularity and prevent constipation. 

• Supports healthy gut bacteria that generate vital vitamins and enhance the immune system.
• Lowers inflammation in the gut and throughout the body.

Prevents Cancer

Recent studies have found that consuming dietary fibres regularly lowers the risk of certain types of cancer, particularly colorectal cancer. Various mechanisms, such as decreasing carcinogen exposure, adding stool bulk, and gut-bacterial fermentation of fibre to short-chain fatty acids (SCFAs), help prevent the risk of colorectal cancer.

These are six ways that foods rich in dietary fibre help boost metabolism and reduce the risk of health issues.

10 Super Foods Rich in Dietary Fibre

Knowing about foods and fruits high in fibre is essential for reaping the utmost benefits of good health.

Here is a list of ten fibre-enriched foods that can help you boost your metabolism and maintain overall well-being: 

• Lentils: High in both soluble and insoluble fibre. Unlike soluble fibre, insoluble fibre does not dissolve in water. It adds bulk to the stool, which helps promote regularity and prevent constipation.
• Black beans: An excellent example of a food with fibre and protein. They offer a synergistic blend of fibre and protein, providing sustained energy, supporting bodily functions, and promoting satiety, which helps prevent overeating and contributes to a balanced nutritional profile. 
• Oats: Rich in beta-glucan, a soluble fibre beneficial to managing cholesterol. 
• Chia Seeds: Packed with fibre and omega-3 fatty acids. Moreover, the fibre in chia seeds functions as a prebiotic, which supports the growth of good gut bacteria, thereby enhancing digestive health.
• Avocado: It contains a good amount of fibre along with healthy fats that help in digestion and weight management.
• Broccoli: It is a nutrient-rich vegetable, packed with dietary fibre and essential vitamins. Eating broccoli boosts daily fibre intake, aiding digestion, blood sugar, and weight management. Its low-calorie, high-nutrient density promotes overall health and well-being.
• Apples: A wonder fruit that provides an ample amount of dietary fibre. Especially the skin of apple contains high amount in insoluble fibre. So, it’s highly recommended to eat apples without peeling them.
• Berries: Some juicy berries like raspberries and blackberries, are an excellent sources of dietary fibre. Not only are they a burst of flavor, but they stand out as exceptional powerhouses of dietary fibre. These little gems are packed with nutrients and offer a naturally delicious way to boost your fibre intake and help you maintain a healthy and thriving body.
• Almonds: Almonds are a rich and versatile source of dietary fibre. They are also packed with plant-based (vegan) protein that helps build and repair tissues, and are an excellent source of heart-healthy monounsaturated fats.
• Sweet Potatoes: Sweet potatoes are a delicious and versatile tuberous root vegetable. They are known for their subtly sweet flavour and excellent nutritional profile.

These are ten examples of superfoods and fruits high in fibre. Regular dietary fibre intake ensures a healthy digestive system, stable blood sugar, lower cholesterol, and overall well-being. It's not simply about quantity but also about the diversity of the fibre consumed, drawing from a wide array of plant-based foods.

In addition to eating a balanced diet and maintaining a healthy lifestyle, it is essential to ensure that you manage your healthcare expenses without disturbing your financial soundness. Hence, you need a comprehensive health insurance plan covering all critical illnesses.

Safeguard Your Financial Freedom with a Comprehensive Health Plan

Despite a healthy lifestyle and a diet rich in fibre and nutrients, certain critical illnesses may occur due to unforeseen reasons, such as family history or environmental factors. Therefore, having a comprehensive health insurance plan like Care Supreme is essential for promptly covering all medical expenses. Choose a health insurance policy offering maximum benefits to shield yourself and your loved ones from financial strain. At Care Health Insurance, you can expect immediate emergency coverage and access cashless treatment at more than 21,700 cashless healthcare providers.

Disclaimer: Plan features, benefits, coverage, and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus, and policy documents carefully.