All Best fibre foods in nigeria you Should Eat -Asikoherbs
When it comes to how the body processes dietary fibre, also known as roughage or bulk, it is unique. In contrast to fats, carbohydrates, and proteins, fibre passes through the digestive system relatively undigested until it exits the body. This influences how it supports various health functions.
- 11 Best Nigerian Lunch Ideas: Easy Recipe To Try
- 10 Best Foods that Boost Ovulation in Nigeria -Asikoherbs
- What is Semovita vs Semolina? Health benefits of Semovita
Fibre is classified into two types:
insoluble fibre and soluble fibre.. While both are important, they perform different functions in the body. Here’s how it’s done:
Insoluble fibre: This type of fibre does not dissolve but rather helps bowel movement directly from the digestive system, making stool pass more easily. This makes it good for people who suffer from constipation. Wheat and cellulose contain this type of fibre.
Soluble fibre: This type of fibre dissolves easily in water, forming a gel-like material. This aids in the reduction of both blood glucose and cholesterol.. Oats, barley, and psyllium have greater quantities of this kind of fiber.
We’ve seen that fibre is extremely good for the stomach.
In Nigeria, where carbohydrates make up the bulk of our diet, we come into contact with fiber-rich foods on a daily basis, even if we are unaware of it. The following are the top high-fibre foods in Nigeria.
Best Fibre Foods in Nigeria
1. Bread made from wheat
Because of the taste, many Nigerians dislike wheat bread. Although wheat bread may not be as sweet as white bread, which most people prefer, it includes more nutrients since the grains have not been as thoroughly processed. white bread, resulting in a high fibre content.
2. Oats and Akamu
Akamu is made from various cereals that are high in fiber, which helps to protect the body and keep your digestive system healthy. Pregnant women are encouraged to consume akamu during pregnancy because it contains fiber, which helps keep pregnancy weight gain under control.
Furthermore, oats are a highly nutritious food that is high in vitamins, minerals, and antioxidants. Furthermore, when compared to other grains, they are high in fiber and protein. Oats have some unique components, including the soluble fiber beta-glucan and antioxidants known as avenanthramides.
Rice is one of Nigeria’s most popular fiber foods. The cereal or grain crop has numerous advantages, including being a good source of fiber. Regardless, the amount of fibre you can get from rice depends on the type of rice you eat.
Most refined rice has almost all of its fibre removed; however, some rice are still a good source of insoluble fibre, which prevent constipation
Rice has numerous health benefits due to the presence of numerous beneficial nutrients. Because of their high carbohydrate content, they also provide energy to the body.
Spaghetti is a type of pasta that is high in vitamins and minerals. It is also a good source of fibre. However, the amount of fibre you get depends on the type of Spaghetti you eat.
Whole-amount spaghetti is usually the best choice because it contains more nutrients, fibre, and fewer calories.
Refined spaghetti, on the other hand, has more calories and has had many nutrients removed or reduced. Its fibre content is among the nutrients that have been removed or reduced.
Before eating, spaghetti is usually mixed with stew.
5. Sweet potatoes
Sweet potatoes are an excellent source of high-quality fibre. They are higher in fibre and natural sugars than regular potatoes. They also have fewer calories, making them an excellent weight-loss food.
Sweet potatoes contain fibre, which aids in digestion and helps with constipation.
Sweet potatoes contain a source of other nutrients, including calcium, iron, selenium, vitamins, and antioxidants.
Avocado is a vegetable with several health advantages. It’s rich in mono
-and unsaturated lipids, which only aid in cholesterol reduction. Aside from that, avocados are high in fibre, with one avocado containing up to 10 grams of fibre, which is relatively high for a fruit. Avocado also includes both soluble and insoluble fiber. So there’s another reason to start eating avocados if you haven’t already.
A banana is an edible fruit and berry that is high in nutrients. Although ripe bananas are high in fiber, unripe bananas provide even more. Unripe bananas contain a high amount of resistant starch, which is indigestible in the gut and functions similarly to fibre.
Aside from dietary fiber, bananas are high in potassium, manganese, magnesium, folate, protein, and vitamins. They all provide numerous health benefits to the body when combined.
Legumes are abundant in many global cuisines for good reason: they are high in fiber and provide a vegetarian source of protein.
Red lentils, for example, have 4 grams of fibre per half-cup serving before cooking.
Ewedu soup is a traditional Nigerian meal prepared from ewedu leaves (also known as jute or molokhia leaves). The rich-fibre leaves are usually simmered in boiling water with other ingredients like egusi (ground African melon seeds).
Carrots are high in both protein and beta-carotene. A 100-gram serving of raw baby carrots has 2.9 grams of fibre, while a half cup of cooked carrots has 2.3 grams.
Soup with bitter leaves:
A fiber-rich traditional soup from Eastern Nigeria. It’s made with bitterleaf, cocoyam paste, red palm oil, dried fish, beef and tripe, crayfish, seasoning cubes, and ogiri igbo, a traditional seasoning.
Yams are not only high in fiber, but also in potassium and manganese, which are essential for bone health, growth, metabolism, and heart function. These tubers provide adequate amounts of other micronutrients, such as crushed, boiled, or fried, copper and vitamin C are present. Copper is essential for the creation of red blood cells and the intake of nutrients, while vitamin C is a strong antioxidant that may boost your immunity.
Add fibre to the list of things an apple a day can do to keep the doctor away. This fruit is a low-cost and easily accessible source of fibre.