Both Fiber and Fermented foods are beneficial for the health of your gut and your overall well-being.
In our previous blog post, we talked about the significance of dietary fibre as a prebiotic. Additionally, we highlighted the importance of consuming live and unpasteurized fermented foods as a probiotic. When combined, these two elements provide a natural way to promote good health.
PREBIOTIC + PROBIOTIC = POSTBIOTIC
Tibico's ferments; both our water kefirs and kefir krauts are filled with active cultures. The three main types include Lactobacillus strains, Leuconostoc strains, and Bifidobacterium strains. Working together, they break down dietary fibre in your digestive system, providing essential vitamins such as vitamin B2 riboflavin, B6pyridoxine, B7, B9 folate, B12, vitamin C, and vitamin K. Additionally, the Tibico process enriched with Celtic Salts contains 82 trace minerals, contributing to the production of amino acids and crucial short-chain fatty acids that play a vital role in maintaining and repairing the intestinal lining.
Over the upcoming months, Tibico will create a variety of breakfasts, lunches, dinners, and snacks designed to assist our subscribers in boosting their fibre consumption.
The list below will help our readers wishing to start earlier.
If you’re adding high-fibre foods to your diet, do so gradually over a few days and drink plenty of water, too. This can help prevent adverse effects, such as bloating and gas.
22 high fibre foods to eat
1. Pears (3.1 grams)
Pears are both tasty and nutritious and can satisfy a sweet tooth. They are also a good source of fibre.
Fibre content:5.5 grams in a medium-sized, raw pear Trusted Source, or 3.1 grams per 100 grams.
2. Strawberries (2 grams)
Strawberries are a delicious, healthy option for eating fresh as a summer dessert or as an office snack.
As well as fibre, they also contain vitamin C, manganese, and various antioxidants.
Fibre content:3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams Trusted Source.
3. Avocado (6.7 grams)
The avocado is high in healthy fats and a good source of fibre.
It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins.
Fibre content:10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams Trusted Source.
Try these delicious avocado recipes.
4. Oats (10.1 grams)
Oats are an excellent source of fibre and are high in vitamins, minerals, and antioxidants.
They contain a powerful soluble fibre called beta glucan, which may help manage Trusted Source blood sugar and cholesterol levels.
Fibre content:16.5 grams per cup of raw oats, or 10.1 grams per 100 grams Trusted Source.
Get some recipes here for overnight oats.
5. Apples (2.4 grams)
Apples are a tasty and satisfying fruit. Eaten whole, they also provide both soluble and insoluble fibre.
Fibre content:4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams Trusted Source.
Get some ideas for adding apple to salads.
6. Raspberries (6.5 grams)
Raspberries are a nutritious fruit with a distinctive flavor. They contain fiber, vitamin C, and manganese.
Fibre content: One cup of raw raspberries contains 8 grams of fibre, or 6.5 grams per 100 grams Trusted Source.
Other high-fiber berries
Here are some other berries you can add to desserts, oatmeal, and smoothies or just snack on during the day:
Blueberries: 2.4 grams per 100-gram servingTrusted Source
Blackberries:5.3 grams per 100-gram servingTrusted Source
Try them on salads in a raspberry tarragon dressing.
7. Bananas (2.6 grams)
Bananas provide many nutrients, including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, an indigestible carbohydrate that functions like fiber.
Fibre content:3.1 grams in a medium-sized banana, or 2.6 grams per 100 gramsTrusted Source.
Try a banana and nut butter sandwich for fiber and protein
8. Carrots (2.8 grams)
The carrot is a root vegetable you can eat raw or cooked.
In addition to fibre, carrots provide vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Fibre content:3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 gramsTrusted Source.
Try carrots in a veggie-loaded soup.
9. Beetroot (2 grams)
The beet, or beetroot, is a root vegetable that contains valuable nutrients, such as folate, iron, copper, manganese, and potassium.
Beets also provide inorganic nitrates, nutrients that may have benefitsTrusted Source for blood pressure regulation and exercise performance.
Fibre content:3.8 grams per cup of raw beets, or 2 grams per 100 gramsTrusted Source.
Try beets in a lemon dijon beet salad.
10. Broccoli (2.6 grams)
Broccoli is a type of cruciferous vegetable and a nutrient-dense food.
It provides fibre and also contains vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. It also contains antioxidants and other nutrients that may help fight cancer. Broccoli is also relatively high in protein, compared with other vegetables.
Fibre content:2.4 grams per cup, or 2.6 grams per 100 gramsTrusted Source.
Find out how to include broccoli in slaws and other dishes.
11. Artichoke (5.4 grams)
Artichokes are high in many nutrients and are a good source of fibre.
Fibre content:6.9 grams in 1 raw globe or French artichoke, or 5.4 grams per 100 gramsTrusted Source.
Find out how to roast artichokes.
12. Brussels sprouts (3.8 grams)
Brussels sprout are cruciferous vegetables related to broccoli.
They contain fibre and are also high in vitamin K, potassium, folate, and potentially cancer-fighting antioxidants.
Fibre content:3.3 grams per cup of raw Brussels sprouts, or 3.8 grams per 100 gramsTrusted Source.
Try a recipe for Brussels sprouts roasted with apples and bacon.
Other high fibre vegetables
Most vegetables contain significant amounts of fiber.
Other notable examples include:
Kale: 4.1 gramsTrusted Source
Spinach: 2.2 gramsTrusted Source
Tomatoes: 1.2 gramsTrusted Source
13. Lentils (10.7 grams)
Lentils are economical, versatile, and highly nutritious. They are a good source of fibre, protein, and many other nutrients.
Fibre content:13.1 grams per cup of cooked lentils, or 10.7 grams per 100 gramsTrusted Source.
14. Kidney beans (7.4 grams)
Kidney beans are a popular type of legume. Like other legumes, they provide plant-based protein and various nutrients.
Fibre content:12.2 grams per cup of cooked beans, or 7.4 per 100 gramsTrusted Source.
15. Split peas (8.3 grams)
Split peas are made from the dried, split, and peeled seeds of peas. They’re often seen in split pea soup served alongside ham, but can be used in dhals and other recipes.
Fibre content:16.3 grams per cup of cooked split peas, or 8.3 per 100 gramsTrusted Source.
16. Chickpeas (7 grams)
The chickpea is another type of legume that’s rich in fibre and also provides protein and various minerals
Chickpeas feature in hummus, curries, soups, and many other dishes.
Fibre content:12.5 grams per cup of cooked chickpeas, or 7.6 per 100 gramsTrusted Source.
Learn how to make hummus.
Other high fibre legumes
Most legumes are high in protein, fibre, and various nutrients. Prepared correctly, they offer a tasty and economical source of quality nutrition.
Other high fibre legumes include:
Cooked black beans: 8.7 gramsTrusted Source
Cooked edamame: 5.2 gramsTrusted Source
Cooked lima beans: 7 gramsTrusted Source
Baked beans: 5.5 gramsTrusted Source
17. Quinoa (2.8 grams)
Quinoa is a pseudo-cereal that provides fibre and is a useful source of protein for those on a plant-based diet. Quinoa is also the ONLY plant that contains all 9 essential amino acids, the building blocks of protein in our bodies.
It also contains magnesium, iron, zinc, potassium, and antioxidants, to name a few.
Fibre content:5.2 grams per cup of cooked quinoa, or 2.8 per 100 gramsTrusted Source.
18. Popcorn (14.5 grams)
Popcorn can be a fun and healthy way to increase fibre.
Air-popped popcorn is very high in fibre, calorie for calorie. However, if you add fat or sugar, the fibre-to-calorie ratio will start to decrease significantly.
Fibre content:1.15 grams per cup of air-popped popcorn, or 14.5 grams per 100 gramsTrusted Source.
Other high fibre grains
Nearly all whole grains are high in fibre.
19. Almonds (13.3 grams)
Almonds are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.
They can also be made into almond flour for baking.
Fibre content:4 grams per 3 tablespoons, or 13.3 grams per 100 gramsTrusted Source.
20. Chia seeds (34.4 grams)
Chia seeds are highly nutritious, tiny black seeds. They are an excellent source of fiber and contain high amounts of magnesium, phosphorus, and calcium.
Be sure to soak chia seeds, otherwise they will pass straight through you.
Fibre content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 gramsTrusted Source.
Other high fibre nuts and seeds
Most nuts and seeds contain significant amounts of fibre.
Examples include:
Fresh coconut :9 gramsTrusted Source
Pistachios: 10.6 gramsTrusted Source
Sunflower seeds: 8.6 gramsTrusted Source
Pumpkin seeds: 6 gramsTrusted Source
All values are for a 100-gram portion.
21. Sweet potatoes (3 grams)
The sweet potato is a popular tuber that’s very filling and has a sweet flavor. It’s high in beta carotene, B vitamins, and various minerals.
Sweet potatoes can be a tasty bread substitute or base for nachos.
Fibre content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fibre, or 3 grams per 100 gramsTrusted Source.
22. Dark chocolate (10.9 grams)
Dark chocolate can be a good source of nutrients and antioxidants.
Just make sure to choose dark chocolate that has a cocoa content of 70%–95% or higher and avoid products with a lot of added sugar.
Fibre content:3.1 grams in a 1-ounce piece of 70%–85% cacao, or 10.9 grams per 100 grams.
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