The benefits of fibre are endless. There are plenty of reasons to get more of this type of carbohydrate.
Most experts recommend trying to get 25-30 grams of fibre daily, but some people worry about their gluten intake. Here are some readily-available, gluten-free, fibre-rich whole foods to boost your daily dosage:
Beans: Beans are an amazing source of fibre. In fact, you can get more than half your entire recommended amount in one serving if you choose the right bean. Here are the number of grams of fibre per cup of cooked beans:
- Adzuki beans 17
- Black beans 15
- Garbanzo beans (chickpeas) 12
- Kidney beans 16
- Lentils 16
- Navy beans 19
- Pinto beans 15
Nuts: Nuts pack a major punch, too. Eat them for protein as well as fibre. Here are the number of grams of fibre for every tablespoon of nuts:
- Almonds 2
- Brazil nuts 6
- Cashews 0.5
- Pine nuts 6
- Pistachios 1.5
- Walnuts 1
If you want to get more fibre but are unsure what type of foods provide it effectively, follow this rule of thumb: think plants. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fibre.
Soluble fibres create a kind of gel when mixed with water, like oatmeal and legumes. Insoluble fibres don’t dissolve in water and include brans and cereal grains. To receive the greatest health benefit, eat a wide variety of high-fibre foods.