Did you know the average person’s diet requires at least 25-30 grams of fibre every day?In the pursuit of high-protein diets, we seem to be neglecting an essential nutrient: fibre. A 2023 study under Aashirvaad’s Fibre Meter Test, reveals that 7 out of 10 Indians fail to consume the Recommended Daily Allowance of fibre. Insufficient fibre intake can have consequences: immediate inconveniences like constipation, gas, bloating, and constant hunger, as well as long-term risks of high cholesterol, cardiovascular diseases, and a higher chance of colon cancer.Sadly, your bowl of oatmeal is not going to cut it. With only 10 grams of fibre in a 100 gm bowl of oatmeal, it covers only 30% of the daily fibre requirement. But worry not, here are a few high-fibre fruits to complete your daily recommended intake:
Banana
Bananas are an easy source of fibre
Bananas are a perfect inclusion in your diet for fibre, especially since one medium-sized banana contains 3 grams of fibre, as the USFDA reports. Not to mention, they are super portable and come with their own casing. So, grab one on your way to school, college, or the office!Moreover, they are great for baking. If you like your evening tea with a sweet treat, try baking banana bread with oats and nuts, to maximise your fibre intake.Bananas are perfect for a quick and easy way to increase your fibre content. They can easily sweeten your breakfast oatmeal, be had with your evening tea, or eaten as is. No wonder monkeys love this super tasty portable fruit!
Papaya
The tropical fruit of papaya is a delicious fibre source
This tropical fruit packs up to 6 grams of fibre in just 275 grams, as WebMD reports.Having it during the evening is a great way to ensure a healthy digestive system.Not just that, papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Therefore, papaya is a perfect addition to a high-protein diet.Moreover, papaya helps ease cramps during the menstrual cycle by reducing bloating and improving digestion. A 2022 study titled The Effect of Giving Papaya on the Smooth Menstruation of High School State 3 Makassar Students, found that it helps stabilise an irregular menstrual cycle.You can mix up a raw papaya salad, have it with nuts and seeds, or enjoy it with black salt. It is a wonderful addition for anyone looking to increase their fibre intake.
Orange
Oranges are a citrusy source of fibre
Who doesn’t enjoy a pulpy orange on a sunny winter day? A medium sized orange contains 3 grams of fibre, as the USFDA reports.But don’t turn on your juicers just yet. Most of the fibre in oranges is in the soft white skin, or pith, which gets discarded in the juicing process.So, skip the juice, and peel open an orange and pair it with black salt. But if you are really that innovative, orange’s kick is a great addition to savoury bites as well.This citrusy food is also rich in vitamins, minerals and antioxidants, specifically Vitamin C, which is great for iron absorption. Moreover, it promotes heart health and helps in boosting immunity. Just add an orange to your diet and just reel in its many benefits!
Guava
Guavas are high in both fibre and protein
Guava is a two-pronged attack of both fibre and protein; it has high amounts of both in one fruit! The fibre content is around 5 grams in 100 grams, and protein is up to 3 grams as USFDA reports.This way, you are hitting both your fibre and protein goals at the same time.That’s not all. According to a study on Dietary Approaches to Stop Hypertension via Indo-Mediterranean Foods, guava also aids in lowering blood pressure, thanks to it being packed with nutrients like potassium. Another study titled Guava Fruit Extract Prepared by Supercritical CO2 Extraction found that it also helps regulate blood sugar, given that it is a low glycemic index food.Guava pairs well with a tangy blend of spices, or just as is with black salt. Or, you can mix it into a salad or cook it up in a guava curry. Either way, it is a delicious and healthy addition to your diet.
Apple
Apples are a yummy source of fibre
No wonder an apple a day keeps the doctor away; it has so many benefits. With 5 grams of fibre in a large apple, as reported by the USFDA, it is another perfect on-the-go healthy snack.A study on Apples and cardiovascular health show that eating more apples could be associated with a lower risk of several chronic conditions, including heart disease and a lower risk of stroke. This may be due to the presence of flavonoids found in apples, which are compounds that have been shown to reduce inflammation and protect heart health.You can add apples to your breakfast bowl with yoghurt or oats, or salads and sandwiches for a crunchy and zesty surprise (apples pair surprisingly well with cheese). But if you’re a person of simple pleasures, just bite into a crispy, juicy apple by itself; you don’t even need to slice it.Fibre doesn’t have to mean another bowl of oats. From bananas and papayas to guavas, oranges and apples, adding more fibre can be as simple as making room for a little more variety on your plate.