Fiber-Rich Foods: Why You Need Them and What to Eat

This article is reviewed by an expert

Dietary Fibre in foods is known to slow down and ease digestion which in turn helps combat hunger and obesity. ^[1] In this article, we’ll dive into understanding how high-fibre foods help the human body and what kind of fibre-rich foods you can include in your meals.

Why you need them – Effect of fibre on Doshas

According to Ayurveda, the three doshas – Vata, Pitta, and Kapha – are the fundamental energies that govern the functions of the human body. The balance of these doshas is essential for maintaining optimal health and well-being. ^[2]

Fibre is an important component of a healthy diet and has a significant impact on the doshas. It is considered to be beneficial for balancing all three doshas, although the specific effects may vary depending on the type of fibre and the individual’s constitution. ^{[3] [4]}

Vata Dosha

Vata dosha tends to be dry and light, and individuals with a predominance of Vata dosha may experience digestive issues, constipation, and gas. Fibre-rich foods such as fruits (apples, banana, guava, pears, etc.), vegetables (carrots, cauliflower, eggplant, cabbage, etc.) and whole grains like wheat and rice can help to alleviate these symptoms by providing bulk to the stool and promoting regular bowel movements. ^{[4] [5]}

Pitta dosha

Pitta dosha is associated with heat and inflammation, and individuals with a predominance of Pitta dosha may be prone to digestive issues such as acid reflux,

heartburn, and diarrhoea. This inflammation is referred to as an excess amount of Agni (Digestive Fire) in Ayurveda. Soluble fibre found in oats, beans(kidney beans, chickpeas, etc.), and apples can help to soothe the digestive tract and reduce inflammation.

Kapha dosha

Kapha dosha is characterized by heaviness and sluggishness, and individuals with a predominance of Kapha dosha may be prone to weight gain, lethargy, and congestion. Fibre-rich foods such as legumes, whole grains, and leafy greens can help to promote digestion and metabolism, thereby reducing excess weight and congestion.^[5]

How much Fibre Do I need every day?

The recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively. ^[6]

Here are some Fibre-rich food options

Cauliflower

Cauliflower is a great source of fibre, providing up to 10% of your daily fibre needs(3.3g per 100g). It also contains choline, which is known to enhance brain health. Furthermore, cauliflower can is also known to reduce the risk of cancer. ^{[7] [8]}

Moreover, cauliflower can boost immunity and help reduce signs of ageing such as skin wrinkles. It can also be helpful for weight loss due to its high-fibre and low-calorie content. ^[7]

Peas

Peas are a valuable source of fibre (5g per 100g), which can aid in the treatment of various diseases such as arthritis(as part of an Amavata Diet in Ayurveda) ^[16] , Alzheimer’s, and eye problems. Additionally, the fibre in peas can assist in the production of collagen, promoting healthy and youthful-looking skin. ^{[9] [10]}

Furthermore, peas are rich in insoluble fibre and low in calories, making them a great option for weight management. Their low-calorie content means you can enjoy them in large quantities without exceeding your daily calorie intake, which can help reduce excess body fat. ^[9]

Apples

An average-sized apple is packed with about 4 grams of soluble fibre, making it a great addition to a healthy diet. Consuming apples can aid in managing diabetes, reducing the likelihood of developing gallstones, and lowering cholesterol levels, which can lead to weight loss. ^{[11] [12]}

Apples are also rich in polyphenols, and micronutrients that have been linked to lower blood pressure and a reduced risk of stroke. The antioxidants found in apples can also help prevent cataracts. Furthermore, they can be a satisfying and healthy snack option to curb sudden hunger cravings. ^{[11] [12]}

Bananas

Bananas are an excellent source of insoluble fibre, which can help slow down the digestion process and keep you feeling full for longer periods. A medium-sized banana contains up to 2 to 3 grams of fibre. Studies suggest that fibre-rich fruits, including bananas, can reduce the risk of cardiovascular and other heart diseases. ^[13]

Eating a banana before a workout can also provide you with the necessary energy to exercise more and stay active. In addition to fibre, bananas contain potassium, which can help with muscle building. ^[13]

Chia Seeds

Due to their high content of soluble fibre (11.2g per 100g), chia seeds can help you feel fuller for longer, reduce food cravings, and suppress your appetite. They can also provide a boost to your metabolism, giving you the energy you need to exercise more intensely. ^[14]

In addition to their satiating effects, chia seeds are known for their anti-inflammatory properties and their ability to prevent premature ageing symptoms. To incorporate chia seeds into your diet, you can mix them with water or add them to your smoothies, shakes, oatmeal, and other foods. ^[14]

Dried fruits

Dried fruits like dried figs (9.8g per 100g), prunes (7g per 100g), and dates (8g per 100g) are great sources of fibre and are recommended for people who experience constipation. These fruits contain sorbitol, a natural sugar that aids in easy bowel movement. ^[15]

Dried figs are also rich in essential minerals such as zinc, magnesium, iron, and manganese, which can help balance hormonal changes and alleviate menstrual problems in women. Additionally, since they are rich in insoluble fibre, they can help regulate cholesterol levels. ^[15]

Summing it up

Those were the benefits and examples of fibre-rich foods. An adequate amount of fibre is always good for your digestion, feeling of fullness and preventing various chronic ailments. Of course like every food group, fibre too is recommended to be consumed in moderate amounts as per the holistic approach followed in Ayurveda.

Always seek the advice of a licensed medical practitioner before opting for any extreme changes to your diet.
Disclaimer: This article is from a Health, wellness and ayurvedic perspective only.

References:

1. Dietary Fiber in the Prevention and Treatment of Metabolic Syndrome: A Review
2. The Tridosha Theory According to Ayurveda
3. Functional foods and nutraceuticals with special focus on mother and child care
4. Concept Of Dietetics And Its Importance In Ayurveda
5. Conceptual Study Of Diet And Its Importance In Ayurveda
6. The public health rationale for increasing dietary fibre: Health benefits with a focus on gut microbiota
7. Crucial facts about health benefits of popular cruciferous vegetables
8. Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies
9. Dietary fibres in pulse seeds and fractions: Characterization, functional attributes, and applications
10. The Potential Role of Nutraceutical in Health and Dis
11. A comprehensive review on effective role of Apple polyphenols in the treatment of obesity, diabetes, and liver dysfunctions with some possible molecular mechanisms
12. Apple phytochemicals and their health benefits
13. Banana (Musa acuminata): Most popular and common Indian plant with multiple pharmacological potentials
14. Chia Seed (Salvia Hispanica L.) -A New Age Functional Food
15. Review of dried fruits: Phytochemicals, antioxidant efficacies, and health benefits
16. Applied Aspect of Chikitsa Sutra (Principle of Treatment) of Amavata (Rheumatoid Arthritis)