High fibre diet: What to eat, health benefits, and easy meal ideas

Fibre plays a crucial role in digestion, weight management, and preventing various diseases, including heart disease, diabetes, and bowel disorders. However, many people do not consume enough fibre every day. The recommended daily intake for adults is 28-34g, although most people only consume around 15g.

Read along to learn all about a high fibre diet.

What is high fibre diet?

A high fibre diet includes foods that are rich in fibre, a type of carbohydrate that the body cannot fully digest. Unlike other nutrients, fibre goes through the digestive system mostly intact, providing several benefits along the way.

There are two types of fibre:

• Soluble fibre: It dissolves in water and forms a gel-like substance that slows digestion. It is found in oats, beans, lentils, apples, citrus fruits, and carrots.
• Insoluble fibre: This does not dissolve in water and adds bulk to stool. It helps reduce constipation and is found in whole grains, nuts, seeds, potatoes (with skin), and some vegetables.

How much fibre do you need?

Benefits of high fibre diet

A high-fibre diet meal plan provides the following benefits:

• Digestive health: It prevents constipation and reduces the risk of digestive problems like diverticulitis and haemorrhoids.
• Weight management: Fibre-rich foods keep you feeling full for longer. It also helps control cravings and prevents overeating.
• Cholesterol levels: Soluble fibre binds with cholesterol inside the digestive system and helps to remove it from the body.
• Blood sugar levels: Fibre slows down sugar absorption in the bloodstream and can help prevent and manage type 2 diabetes.

Meal plans for high fibre diet

A high-fibre diet should include a balance of vegetables, fruits, whole grains, nuts, legumes, and seeds. Below is a sample fibre diet meal plan for a day:

Breakfast:

• Porridge made with oats, topped with banana, flaxseeds, and chopped nuts.
• Wholemeal toast with peanut butter.
• A glass of fresh orange juice.

Mid-morning snack:

• A handful of almonds and walnuts.
• An apple or pear.

Lunch:

• Lentil soup with wholemeal bread.
• A large salad with mixed greens, chickpeas, cherry tomatoes, and sunflower seeds.
• A bowl of Greek yoghurt with berries.

Afternoon snack:

• Carrot and cucumber sticks with hummus.
• A handful of pumpkin seeds.

Dinner:

• Grilled salmon with quinoa and steamed broccoli.
• Wholegrain pasta with a vegetable-based tomato sauce and kidney beans.
• A side of avocado and tomato salad.

Foods list in high fibre diet

Eating a variety of fibre-rich foods ensures you get both soluble and insoluble fibre. A high fibre foods list includes:

• Fruits: Apples, pears, oranges, berries (strawberries, raspberries and blueberries), bananas, figs, and prunes
• Vegetables: Broccoli, carrots, spinach, kale, sweet potatoes (with skin), and brussels sprouts
• Whole grains: Oats, brown rice, wholemeal bread, wholegrain pasta, quinoa and barley
• Legumes: Chickpeas, lentils, black beans, kidney beans and green peas
• Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts, sunflower seeds and pumpkin seeds

Tips for following high fibre Diet

Eating more fibre content food isn’t difficult. Here are some simple tips to help:

• Start slowly: Increase fibre intake gradually to prevent bloating or stomach discomfort.
• Stay hydrated: Fibre absorbs water, so staying hydrated is essential.
• Eat whole grains: Swap white bread, pasta, and rice with wholemeal versions. Look for “whole grain” or “wholemeal” on food labels.
• Consume fruits and vegetables: Include fruits and vegetables in every meal. Also, keep the skin on where possible.
• Snack on fibre-rich foods: Choose nuts, seeds, and fresh fruits instead of processed snacks.

Conclusion

A high fibre diet is a simple yet powerful way to improve digestion, maintain a healthy weight, and helps reduce the risk of various diseases. By having more whole grains, fruits, vegetables, legumes, nuts, and seeds, you can easily reach the recommended daily fibre intake.

Along with eating well, having a mediclaim policy will provide you protection against healthcare expenses. Many insurance plans cover doctor visits, specialist care, and hospital treatment. Choosing a good individual health insurance plan gives you peace of mind, knowing you can get the care you need without worrying about financial strain.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.