Here’s your high fibre food guide

fibre diet To give you a background, fibres are of two types: soluble and insoluble. They are together called dietary fibres. While soluble fibre lowers the blood cholesterol levels and the risk of heart disease, the insoluble ones help in lowering the risk of diverticular disease. Eating more fibre makes you feel fuller and for longer. And that’s because fibre tends to absorb water and expand in your stomach. And experts believe that a good source of fibre should provide about 10 per cent of the daily recommended intake per serving. Here’s how you can get them.Apples Apples: Four grams in one medium sized apple may not sound like a lot of fibre, but like other fruits, apples contain other elements like vitamin C and antioxidants. Be sure to eat your apple with the skin on, as it is filled with fibre.Avocado Avocados can be a good snaking option for diabetics. © ShutterstockQuinoa Quinoa: Grain is what they are believed to be, but quinoa is actually a fibre-and protein-filled seed. It boasts of five grams of fibre per cup on an average and add one serving size with an average of 8 grams of protein.Lentils Lentils: You can actually fulfil half your daily fibre needs with a single cup of this high-protein pick. They are a great source of fibre and magnesium too.Blackberries are rich in folate It helps prevent congenital disabilities in babies. Blackberries are rich sources of magnesium and calcium. Blackberries can aid in the healthy formation of your baby's bones during pregnancy. Blackberries assist in the proper functioning of blood vessels during pregnancy. This ensures adequate blood flow from mother to baby.