What is Fibre?
Fibre is a carbohydrate that the body is incapable of assimilating. It’s found in the plants we consume, for example, fruits, vegetables, grains, and legumes. Fibre is classified into two entities that are soluble and insoluble.
Soluble: The fibre that dissolves in water is the soluble kind. It helps in lowering cholesterol and improves blood sugar control.
Insoluble: This does not dissolve in water. It helps with providing relief from constipation.
Why do we need fibre?
Here are a few reasons why it is so important:
- Keep us feeling fuller for an extended period of time.
- It helps in preventing constipation.
- It lowers cholesterol.
- It helps in preventing heart diseases and polygenic disorders.
- Helps in regulating blood sugar by improving insulin sensitivity.
Signs That Our Body Needs A Lot Of Fibre-
- The sudden urge of hunger even after having meals.
- Constipation
- Inflammation
- High cholesterol
- Fatigue
- Insomnia
- Acnes
- Diarrhea
23 High Fibre Snacks That you should Eat
The snacks are delicious and can be consumed between meetings and when you are exhausted from work from home.
1. Air-Popped Popcorn
Popcorn is not only rich in fibres but is also a great source of polyphenols. They are antioxidants that enhance better blood circulation and digestive health. Moreover, they alleviate the risk of certain cancers. Another health advantage of popcorn is its high surfeit.
2. Whole-Grain Crackers
Crackers made with whole grains contain all three parts of the grain, including fibre-rich bran. These crackers also spike your intake of B vitamins.
3. Whole-Wheat Bagels
Bagels baked from whole grains may help balance blood sugar, support healthy digestion, and prevent diseases. They are delicious, refined sugar-free and carbohydrate-free.
4. Quinoa
It is a superfood and is full of benefits and nutrients. It has a low Glycemic index and aids in managing sugar. They are very surplus in fibre. One cup of quinoa still incorporates 2.5 grams of insoluble fibre. They also help in weight loss.
5. Oat Bran
Oat bran is a fantastic source of protein, B vitamins, iron and soluble fibre. The fibre in oat bran fills you up and can keep you feeling fuller for a more extended time.
6. Almonds
Almonds are high in magnesium and fibre. They are healthy fats and help build immunity and fight against various diseases. They keep you full for a more extended period.
7. Beans And Legumes
Low in calories, they contain essential nutrients required for the body. They are high in fibre and folate. Folate is vital for producing and synthesising estrogen and progesterone in female bodies.
8. Granola Bars
They’re layered with fruits, granola, and nuts and available in several different kinds of flavours. The best part is that granola bars boost your energy and fulfil your taste buds as they are incredibly delicious.
9. Trail Mix
It contains nuts and dried fruit as the main ingredients. It can provide nutrients that people often have trouble fitting into their diets, such as antioxidants, fibre, and healthy fats.
10. Jicama Chips
About 100 grams of Jicama can provide 4.9 grams of fibre. It is affluent in antioxidants and aids in fighting constipation. It improves digestion. Hence, it can be taken as a healthy munch.
11. Avocado oatmeal
Both avocado and oatmeal are good for your heart. Oatmeal is exceptionally high in soluble fibre, which has been shown to mitigate bad cholesterol levels in the blood and is linked to an alleviated cardiovascular disease risk.
12. Peanut Butter Cookies
Oatmeal cookies have higher amounts of fibre and minerals than those made with whole purpose flour. Both peanut butter and oatmeal provide some proteins that make you feel fuller and give you long-lasting energy. These peanut butter cookies are highly savoury.
13. Prunes
Prunes are affluent in fibre. It helps in avoiding haemorrhoids and constipation. They are loaded with numerous vitamins and minerals and an excellent snacking option between meetings and online classes.
14. Fruits
Bananas, apples, oranges, peaches, grapes, papaya and many more fruits work wonderfully. A single serving of any fruit is a healthier munching alternative than refined sugar. It is a fulfilling snack and rich in fibre and vitamins.
15. Vegetables
Vegetables such as carrots, beets, and broccoli are fibre-rich. They can be consumed as raw. They also provide a wide variety of nutrients to the body.
16. Beet Hummus
Beetroot is highly rich in fibre, folate, vitamin C and antioxidants that may help lower blood pressure, fight inflammation and improve athletic performance. They taste fantastic in hummus and are incredibly healthy.
17. Carrot White Bean Hummus
Hummus is naturally high in good fat. Hummus is low in carbohydrates and is also a relatively good source of plant-based protein and fibre. The carrot white bean hummus can be prepared quickly and is worth snacking.
18. Banana Smoothie
Bananas are packed with potassium, magnesium, and vitamin C. This smoothie also has extra fibre and protein from the flax seeds and the greek yoghurt. This smoothie is a good option as it provides energy for the long run.
19. Baked Parsnip Fries
Along with fibre, parsnips are rich in potassium, minerals, and vitamin C. Its baked fries are finger-licking. Parsnip helps fight various cardiovascular diseases as well.
20. Chia Seed Pudding
Chia Seeds provide an enormous amount of nutrients with very few calories. The affluent amount of fibre and protein content in Chia Seeds may help you in shedding weight. Just take some milk or yoghurt and sprinkle chia seeds. Refrigerate for a few hours. Top it with fruits and nuts along with your choice, and voila, your pudding is ready.
21. Pumpkin Seeds
Pumpkin seeds are a tremendous source of protein and unsaturated fats, including omega-6 fatty acids. They are also loaded with iron. The hypoglycaemic properties of these seeds may help those with diabetes by managing sugar levels. They also help in proper digestion.
22. Almond Muffins
Almonds are a great vitamin E and magnesium source and eminent riboflavin, copper, and phosphorus source. They are a better option than other muffins as almonds supply various macronutrients to the body. Moreover, almond muffins taste so delicious.
23. Roasted Chickpeas
Roasted chickpeas are low on calories and affluent in taste. They are enriched in fibres and keep you full for a more extended period. Moreover, they can be used in various salads and other dishes to add a little taste.
Bottom line
Sitting in front of the screen and doing work won’t be tedious and tiring since all these snacks are loaded with high fibre and various other nutrients that provide energy, and you won’t feel lethargic. They all are healthy and help in maintaining weight!
