Here Are Some High-Fiber Foods That You Should Incorporate Into Your Daily Diet

Iron is a mineral that has many different roles in the body. It is particularly important for making haemoglobin: a protein contained in red blood cells that transports oxygen around the body. Iron also plays an essential role in maintaining a healthy immune system (your body’s natural defence system).

Many different foods contain iron in different amounts. Some food sources are more iron rich than others. For example, animal-based sources such as red meat (beef, lamb and pork) are particularly rich sources of iron and are most easily absorbed, and to a lesser extent fish and poultry.

Plant-based sources of iron include pulses and legumes (such as beans, peas, and lentils), dark green leafy vegetables (such as spinach, cabbage, and broccoli), tofu, nuts and seeds.

* Apples

Yes, it’s as simple as that! As promised, fibre is available in common foods, and apples are quite common. They are also juicy and tasty and highly nutritious.

* Raspberries

Sweet and juicy, raspberries contain 6.5% per cent fibre. They are also rich in vitamins and minerals like manganese.

* Pomegranate seeds

This fruit is packed with fibre and is also rich in a type of antioxidants called polyphenols which are known to shrink fat cells.

* Artichoke

Though a little out of the way, artichoke has 8.6% fibre and is one of the world’s top sources of fibre.

* Carrots

They have 2.8% fibre and are also low in calories. Additionally, they are also delicious and are high in other nutrients such as vitamin K, vitamin B6, magnesium and antioxidants, which makes them a healthy snack.

* Sweet potato

While being simply delicious, one baked sweet potato with skin intact has 3.8 grams of protein. It is also low in calories but leaves you feeling full for a long time.

* Legumes

Besides having good fibre content, legumes are also rich in proteins. They are cheap and easily available and are among the most nutritious foods on the planet. Some high-fibre legumes are lentils, kidney beans, chickpeas, soybeans, peanuts, and peas.

* Quinoa

Quinoa is a seed that can be used as a grain and can make for a great rice replacement. One cup of cooked quinoa contains 5.2 grams of fibre. It is also rich in protein.

* Whole grain bread

Whole grains have all the parts of the grain intact, making them rich in fibre. They also have the ability to reduce inflammation.

* Almonds

Roasted, salted, sliced, or eaten directly, almonds are tasty and healthy and easy to pop into your mouth. One-fourth of a cup contains 4.5 grams of fibre. It’s better to have them unroasted because roasting slightly reduces the fibre content.

* Flax seeds

Highly nutritious even in small quantities, flax seeds contain both soluble and insoluble fibre, both of which are useful for the body for different reasons. It can be ground and stored or roasted lightly and used as a topping for different foods.

* Chia seeds

Chia seeds form a gel coating when surrounded by liquids, which helps them move waste smoothly in the digestive tract. They have 10.6 grams of fibre per ounce and can be consumed along with yogurt or just plain water.