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Top 5 high fibre foods

health-and-fitness Updated: Oct 01, 2011 23:40 IST

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Eating a high-fibre diet reduces cholesterol, regulates blood sugar, cancers, obesity, reduces constipation, colitis, colon cancer, and even haemorrhoids. The recommended daily amount for an adult is 20-25 gm a day.

Legumes/Beans/Lentils
Beans have some of the highest amounts of fibre available, with black beans and kidney beans containing with 15 gm of fibre or more per 1 cup serving. With more than 15 grams per single cup serving, lentils are second only to split peas as a vegetable source of fibre.

Flaxseed
In addition to both soluble and insoluble fibre, flaxseed contains omega-3 fatty acids as well as cancer-preventing lignans. Sprinkle ground flaxseed on yoghurt, cereal or salads to add a nutty flavour and a dose of dietary fibre.

Greens
Green leafy vegetables are a great source of iron, beta-carotene and fibre. Just one cup of cooked greens such as spinach, turnip greens and beet greens has 4 to 5 gm of fibre. A medium-sized pear boosts your intake with 5.1 gm. A large apple has 3.3 gm of fibre.

Whole Grain/Bran
Use whole wheat flour, swap regular pasta for whole wheat, which contains approximately 6.2 gm of fibre per 1 cup serving. Just 30 gm of oatmeal contains 12 gm and 30 gm of corn bran contains 22 gm of fibre.

Nuts
Almonds, pistachio and walnuts are not only high in protein, but fibre as well. Raisins contain both soluble and insoluble fiber, and with 5.3 gm per cup, they offer a quick and convenient alternative to boost your intake.