8 high fibre foods one must consume on a regular basis, recommended by Harvard trained Gastroenterologist

The consumption of sufficient dietary fiber is a fundamental requirement for maintaining optimum health. The body benefits from fiber through digestion support, blood sugar stability, cholesterol reduction and weight management capabilities. Dr Saurabh Sethi, a Gastroenterologist trained at Harvard and Stanford, advises patients to consume different high-fibre foods throughout their daily food intake. Here are 8 such foods, as recommended by Dr Sethi in a recent IG post.

Chia seeds contain a high amount of fiber despite their tiny size. A single tablespoon of chia seeds provides 5 grams of dietary fiber. The digestive process slows down when chia seeds absorb water, because they create a gel-like substance which helps people feel full for longer periods. The combination of omega-3 fats and antioxidants and protein in chia seeds promotes heart and brain health, while delivering digestive advantages. You can easily increase your daily fiber intake by adding chia seeds to yogurt or smoothies or oatmeal.

Lentils function as a dual-purpose food throughout the world, because they contain both protein and dietary fiber. A single portion of cooked lentils contains 15 grams of dietary fiber. The food contains large amounts of iron, together with folate and multiple essential nutrients. The digestive process of lentils becomes slower because of their high fiber content, which helps manage blood sugar levels. The digestive system benefits from lentils because they provide a food source for beneficial intestinal bacteria. The different ways to prepare lentils make them suitable for creating soups, stews, salads and traditional daal dishes.

Raspberries function as a sweet berry food, which delivers 8 grams of fiber in every cup serving. The combination of natural sweetness and high antioxidant levels in raspberries, produces a delicious eating experience that is also nutritious. The food contains few calories but delivers high amounts of vitamins C and K. The dietary fiber in raspberries promotes digestive health, while it may help prevent heart disease and other chronic health problems. You can boost your fiber consumption by adding fresh or frozen raspberries to your breakfast bowls, smoothies and desserts.

A medium avocado contains 10 grams of dietary fiber, which makes it stand out as a special type of fruit. The human body receives advantages from avocados, because they contain monounsaturated fats which protect heart health and reduce inflammation. The combination of dietary fats and fiber in avocados provides long-lasting energy, while keeping blood sugar levels stable. The nutritional benefits of avocados include vitamin E, potassium and folate in addition to their high fiber content. The smooth texture of avocados makes them perfect for salads and sandwiches, while they can be eaten as a single serving with lemon juice and salt.

The green vegetable broccoli stands out for its high nutritional value and its abundant fiber content. A serving of cooked broccoli contains 5 grams of dietary fiber. The vegetable contains vitamins C and K, along with various antioxidants, which help boost immune function and decrease inflammation. The dietary fiber in broccoli helps with digestive health and shows evidence of protecting against particular types of cancer. The vegetable can be prepared through steaming, roasting, or used raw in salads to provide both texture and dietary fiber content.

The soluble fiber beta-glucan in oats, functions as a heart-protective agent which also helps decrease cholesterol levels. A serving of cooked oats contains 4 grams of dietary fiber. The digestion rate of oats becomes slower when consumed, because it helps control blood sugar levels. The food contains essential minerals which include manganese, phosphorus and magnesium. People use oats to make oatmeal, and they can also use them in smoothies, baked goods and granola to start their day with nutrition.

A single tablespoon of flaxseed contains 3 grams of dietary fiber. The water-absorbing properties of flaxseeds produce a gel substance, which supports digestion while extending periods of feeling full. The human body benefits from heart and brain health through the omega-3 fatty acid alpha-linolenic acid, which exists in flaxseeds. Ground flaxseeds have a delicate taste, which makes them an excellent addition to breakfast items, baked products and doughs for boosting dietary fiber content.

Chickpeas (chole), together with kidney beans, black beans and navy beans, serve as excellent fibre sources, because they contain 12-16 grams of fibre in each cooked cup. The combination of plant protein and high fibre content in these legumes, makes them suitable for people who follow vegetarian or vegan diets. The high fibre content in these legumes helps digestion, while lowering cholesterol levels and promoting weight management through increased feelings of fullness. The versatile nature of these legumes makes them suitable for various dishes, including our regular curries, salads, soups and dips such as hummus, which deliver both nutritional value and flavorful taste.