Top 8 High-Fiber Foods for Your Digestive Health

Top 8 High-Fiber Foods for Your Digestive Health

Sep 22, 2022Imtiaz Hami

The human body is a complex apparatus. All its systems and sub-systems need energy to function at optimum levels. Proteins, carbs, vitamins, minerals, fats and water are all essential for the functioning and survival of the human body. The most important of all these food groups (along with water) are protein and fiber rich foods. Why are these so important? In today’s post we will delve into this subject and find out the high protein high fibre foods that are best for your digestive system. 

A note on fibre:

There are a lot of different things that can affect your digestive health, but one of the most important things is the food that you eat. That’s why it’s important to make sure that you’re getting enough fibre in your diet. Fibre is a type of carbohydrate that your body can’t digest. It’s found in plant foods like fruits, vegetables, legumes, and whole grains. There are two types of fiber: soluble and insoluble.

What is soluble and insoluble fibre?

Soluble fiber dissolves in water and forms a gel-like substance. It’s found in foods like oats, barley, oranges, and apples. Insoluble fiber doesn’t dissolve in water. It’s found in foods like wheat bran, whole wheat bread, and nuts.

The importance of fibre

Dietary fibre is important for your digestive health because it helps keep things moving through your digestive system. It also helps to add bulk to your stool, which helps in keeping bowel movements regular and prevents constipation.

If you’re looking to add more fiber to your diet, here are 10 high-fiber foods that are good for your digestive health.

  1. Black beans (23.06g/100g):

Black beans are counted among foods high in protein and fibre. They are a very tasty source of both these nutrients. Black beans are a versatile ingredient that can be used in a variety of dishes and cuisines and should be a part of your high protein, high fibre diet. 

  1. Lentils: (16.8 g/100g)

Lentils are a mainstay of Indian cuisine. They are also an important part of a high protein high fibre diet. Rich in soluble fibre, they also make an excellent source of vitamins, folate and iron. 


  1. Chickpeas: (7.6g/100g)

Chickpeas are grown all around the world and can be found in dishes across cultures and countries. This particular food is rich in dietary fibre and is an important source of protein, folate, iron and trace minerals, important for the proper functioning of the human body. 


  1. Moringa leaves: (8.21g/100g)

Moringa leaves contain high fiber and this plant is available in different parts across India. Moringa leaves are also a rich source of vitamins and minerals like vitamin C, iron, calcium, etc.

  1. Broccoli: (2.6 g/100g)

Broccoli is a cruciferous vegetable which is an important part of a fibre rich diet. It is one of those foods that is low in calories, yet high in nutritive value. It is a great source of vitamins A, C, and K.

  1. Avocados: (6.8 g/100g)7. Raspberries: 

Avocados are Mexican in origin and have gained popularity the world over, because of their versatility and health benefits. One of many protein and fibre rich foods, it is excellent for digestion and is a great source of vitamins C, E, and K.

  1. Banana: (2.3g/100g)

Bananas are high in insoluble fibre that helps to slow down digestion and keeps you full for longer. Also they can reduce the risk of cardiovascular diseases.

  1. Nuts: (11g/100g)

Nuts like almonds and pistachios are high in fibre. They help you keep full for longer and also promote gut health. These nuts are also a source of healthy fats, proteins, and antioxidants which help in boosting the gut bacteria. 

All these mentioned above are some of the common foods found in our country which could help you maintain your daily fibre intake.

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