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Filling up your plate with fibre is a good idea for more reasons than one. Fibre helps you maintain a healthy weight, reduces your chances of diabetes, high blood pressure, dementia, and depression. According to a study published The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, you are likely to live a healthier and longer if you get your fibre from whole grains, fruits, and vegetables.
But how much fibre do you need every day? Based on your age and gender, the quantity varies. Men need more calories than women so their dietary fibre recommendation is also higher. Moreover, your calorie requirements go down as you grow older, decreasing the necessity of fibre as well. The recommended regular intake is 25 to 28 grams for women between 20 to 50 years of age, and 31 to 34 grams for men of the same age bracket. Choose from our list of fibre-dense foods to load up on this nutrient. They can be great meal companions!
Portion: 132 grams (frozen)=6g fibre
Apart from protein, peas also contain proteins and vital minerals. You can buy them fresh or frozen, boil and add to your breakfast plate along with the boiled egg.
Portion: 123 grams=8g fibre
They are also loaded with manganese and vitamin C. Use them to give your desserts a fibre-boost. Being high in flavonoids, they are good for your heart.
Portion: 1 (medium-sized)=6g fibre
A medium-sized pear provides about 24 per cent of your daily dietary fibre recommendation. The skin of the pear contains most of the fibre. Don't peel it off while having this fruit.
Portion: 100 grams (raw)=5g fibre
Ditching white rice for its more fibrous counterpart, brown rice, isn't a bad idea at all. Brown rice is low in glycaemic index. So it is very good for people who are suffering from diabetes. If you keep uncooked brown rice in an air-tight container and store it in the refrigerator, it will stay fresh for as long as eight months.
Prunes (Dried Plums)
Portion: 112 grams=8g fibre
Dried prunes are known to ease constipation. You can add prunes to your breakfast plate on the sides of oatmeal, or blend them into smoothies or juices.
Portion: 226 grams=8g fibre
This is a nutrient-packed dish. In addition to its high fibre count, oatmeal is also loaded with lots of vitamins, proteins, minerals and antioxidants. Add some dried fruit and nuts on your next bowl of oats for a truly filling breakfast.
Portion: 10 grams=2.5g fibre
They're also a great source of healthy fats and omega-3 fatty acids. You can sprinkle grounded flaxseeds on your cereal or you add 1 tablespoon of whole flaxseeds into your smoothie.
Portion: 1 (medium-sized)=3.8g fibre
It also contains vitamins A and B and an antioxidant beta-carotene. You can have it baked or roasted or add cooked sweet potato to your favourite sandwich. It can be part of a delicious salad as well.
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