Fibrelicious Feasts: 22 Fun and Tasty High-Fibre Foods (Part 2)
Original photograph by Datchy
Remember, a fibre-rich diet is not only delicious but also a key ingredient for a happy and healthy life.
Embark on a culinary journey towards a healthier you with these 22 high-fibre foods that not only tantalise your taste buds but also bring a myriad of health benefits.
From juicy pears to indulgent dark chocolate, these fibre-packed delights will make your meals both satisfying and nutritious.
Let’s dive into it, shall we?
1. Pears
Pears are not only a delicious treat for your sweet tooth but also a fantastic source of fibre. With 5.5 grams in a medium-sized pear or 3.1 grams per 100 grams, they're a tasty way to meet your daily fibre needs.
2. Strawberries
Summertime or not, strawberries are a delightful and healthy snack. Packed with vitamin C, manganese, and antioxidants, they offer 3 grams of fibre in a cup, or 2 grams per 100 grams.
3. Avocado
Avocado isn't just a trendy toast topper; it's a fibre powerhouse. With 10 grams in a cup of raw avocado or 6.7 grams per 100 grams, it's also rich in healthy fats, vitamin C, and various B vitamins.
4. Oats
Kickstart your day with a bowl of oats, a superfood loaded with 16.5 grams of fibre per cup of raw oats, or 10.1 grams per 100 grams.
The beta-glucan in oats may even help manage blood sugar and cholesterol levels.
5. Apples
An apple a day keeps more than just the doctor away – it keeps your digestive system happy. With 4.4 grams in a medium-sized apple or 2.4 grams per 100 grams, they provide both soluble and insoluble fibre.
6. Raspberries
Add a burst of flavour and fibre with raspberries, boasting 8 grams per cup or 6.5 grams per 100 grams. These berries also bring along vitamin C and manganese.
7. Bananas
Bananas aren't just a portable snack; they offer 3.1 grams of fibre in a medium-sized banana, or 2.6 grams per 100 grams.
8. Carrots
Munch on raw or cooked carrots to enjoy 3.6 grams in a cup, or 2.8 grams per 100 grams. Apart from fibre, they provide vitamin K, vitamin B6, magnesium, and beta-carotene.
9. Beets
Get vibrant with beets, offering 3.8 grams per cup or 2 grams per 100 grams. Packed with folate, iron, copper, manganese, and potassium, they also bring inorganic nitrates that may benefit blood pressure regulation.
10. Broccoli
This cruciferous wonder, broccoli, not only provides fibre but also vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Enjoy 2.4 grams per cup or 2.6 grams per 100 grams.
11. Artichoke
Dive into the heart of artichokes, offering 6.9 grams in one raw globe or French artichoke, or 5.4 grams per 100 grams. These nutrient-rich delights are a delectable source of fibre.
12. Brussels Sprouts
Don't underestimate these little greens – Brussels sprouts pack 3.3 grams per cup of raw sprouts or 3.8 grams per 100 grams. Alongside fibre, they provide vitamin K, potassium, folate, and antioxidants.
13. Lentils
Economical and nutritious, lentils are a fantastic source of fibre, boasting 13.1 grams per cup of cooked lentils or 10.7 grams per 100 grams. Add them to soups, stews, or salads for a hearty boost.
14. Kidney Beans
Kidney beans, part of the legume family, offer 12.2 grams per cup of cooked beans or 7.4 per 100 grams. Versatile and rich in plant-based protein, they're a fibre-filled addition to various dishes.
15. Split Peas
In the world of peas, split peas stand out with 16.3 grams per cup of cooked split peas or 8.3 per 100 grams. Dive into split pea soup or experiment with them in diverse recipes.
16. Chickpeas
Chickpeas, the versatile legume, bring not only protein but also 12.5 grams of fibre per cup of cooked chickpeas or 7.6 per 100 grams.
From hummus to curries, let chickpeas elevate your dishes.
17. Quinoa
Quinoa, the pseudo-cereal, provides 5.2 grams per cup of cooked quinoa or 2.8 per 100 grams. A boon for those on a plant-based diet, quinoa is rich in protein, magnesium, iron, zinc, potassium, and antioxidants.
18. Popcorn
Surprisingly high in fibre, air-popped popcorn boasts 1.15 grams per cup or 14.5 grams per 100 grams.
Keep it healthy by skipping excessive fats or sugars.
19. Almonds
Almonds are more than just a crunchy snack; they're nutrient powerhouses with 4 grams per 3 tablespoons or 13.3 grams per 100 grams.
Incorporate almond flour for a fibre-filled baking experience.
20. Chia Seeds
Tiny but mighty, chia seeds are a treasure trove of nutrients, including a whopping 9.75 grams per ounce of dried chia seeds or 34.4 grams per 100 grams.
Add them to jams or homemade granola bars for a fibre boost.
21. Sweet Potatoes
Satisfy your sweet cravings with sweet potatoes, providing 3.8 grams of fibre in a medium-sized boiled sweet potato (without skin) or 3 grams per 100 grams.
22. Dark Chocolate
Saving the best for last!
Indulge your sweet tooth sensibly with dark chocolate, offering 3.1 grams in a 1-ounce piece of 70%–85% cacao or 10.9 grams per 100 grams.
Opt for varieties with higher cocoa content and minimal added sugars for a guilt-free treat.
Original photograph by Datchy
There you have it – a colourful array of 22 high-fibre foods that not only make your taste buds dance but also contribute to your overall well-being. Incorporate these fibre-packed delights into your daily meals, and let the health fiesta begin!
Remember, a fibre-rich diet is not only delicious but also a key ingredient for a happy and healthy life.
