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HomeHealth & WellbeingHigh Fibre Foods

High Fibre Foods

Fibre can be found in heaps of nutritious foods- and is super important to incorporate into your diet. The main purpose of fibre is to keep your digestive system functioning and healthy. Eating plenty of fibre has been linked with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Fibre helps to speed up the passage of waste material and toxins through the gut, which prevents them from sitting in your intestine or bowel for too long, which can lead to several diseases. Dietary fibre refers to plant-based carbohydrates that are not digested in the small intestine and instead reaches the large intestine or colon. Fibre comes in two varieties, soluble and insoluble, and many plant-based foods contain a mixture of the two. Soluble fibre turns to gel in the stomach and slows digestion, which helps to lower cholesterol and blood glucose levels. Insoluble fibre remains unchanged all the way to the colon, which enables the waste material to travel through your intestines easier.

Fibre-rich diets help to balance blood sugar levels, boost your heart health, aid with weight loss and maintain a healthy digestive system.
Carry on reading to discover the high fibre foods to include in your diet:

Peas
This green veggie is packed with huge health benefits- and its fibre content is one of them! Their soluble and insoluble fibre content is important for maintaining a healthy gut. The soluble fibre and the phytochemical beta-sitosterol work together to reduce bad cholesterol levels.

Legumes
These include beans and peas that help to support your digestive and heart health with their soluble and insoluble fibre content. Black beans, lentils and chickpeas are all legumes and super easy to include in your diet. The soluble fibre content in legumes may help to reduce bad LDL cholesterol levels.

Chia Seeds
Loaded with fibre and essential fatty acids, Chia seeds are great for your digestive health and your heart health. They are a great source of insoluble fibre, which helps to speed the passage of waste material through the digestive system, which prevents constipation.

Quinoa
Apart from containing protein and iron, this grain is also a fab source of fibre. Fibre helps to relieve constipation and prevent heart disease by reducing high blood pressure and diabetes. Quinoa’s fibre content may also help to lower cholesterol and glucose levels, which may help you lose weight and lower the risk of developing haemorrhoids. 

Oats
This grain contains high amounts of soluble fibre and also beta-glucan. Beta-glucan is a type of fibre that dissolves in your digestive tract, forming a gel that binds to excess cholesterol and prevents it from being absorbed into the blood. This form of fibre provides a sustained release of sugar into the bloodstream, preventing sugar spikes and providing your body with energy throughout the day.

Onions
Onions are a great source of fibre, which acts as a probiotic by encouraging the growth of friendly bacteria in the bowel.

Broccoli
This cruciferous veggie is packed with nutrients and is also a source of fibre. This helps to promote weight loss, lower blood sugar levels and fight constipation.

Beans
Beans are a fab source of gut-healthy fibre. Broad beans contain insoluble fibre, which helps to speed the passage of waste material through the gut and helps to reduce the risk of constipation and haemorrhoids.

Cranberries
This fruit contains proanthocyanidins, which are a class of polyphenols found in a variety of plants. This may help to protect against stomach ulcers.