A 30-gram increase in daily fibre intake can have numerous health benefits, according to Dr Karan Rajan, an NHS surgeon and health educator. The American Heart Association recommends eating a variety of food sources to meet this daily goal.
Dr Rajan shares easy ways to add 5 grams of fibre to your diet through foods like fruits, vegetables, nuts, seeds, legumes, and others. Here are some examples:
Fruits:
– 2 kiwis
– 80g raspberries
– 1 pear
– 1.5 oranges
– 1 avocado
Vegetables:
– 2 carrots
– 1 whole corn
– 5 sticks of asparagus
– 150g broccoli
– 1 sweet potato
– 80g peas
Nuts:
– 50g hazelnuts
– 45g pistachios
– 40g almonds
– 65g walnuts
– 50g pecans
– 50g peanuts
Seeds:
– 1 tbsp chia seeds
– 1 tbsp flax seeds
– 2 tbsp shredded coconut
– 1 tbsp psyllium husk
– 1 tbsp hemp seeds
Legumes:
– 2 tbsp hummus
– 80g edamame beans
– 75g cooked beans
– 75g lentils
– 80g butter beans
– 2 tbsp chickpeas
Other foods:
– 35g popcorn
– 50g dark rye bread
– 1 tbsp cacao
– 100g seeded sourdough
– 50g dark chocolate
A high-fibre diet can have numerous health benefits, including preventing constipation, maintaining a healthy weight, lowering the risk of diabetes and heart disease, and reducing the risk of some cancers. Foods with fibre can also help control blood sugar levels and protect against heart disease by fighting inflammation and keeping blood pressure and cholesterol levels in check.
Source: https://www.hindustantimes.com/lifestyle/health/nhs-surgeon-suggests-easy-ways-to-add-30-gram-fibre-in-daily-diet-shares-fruits-veggies-nuts-legumes-seeds-101751869093769.html