Fibre is a type of carbohydrate that can be found in foods such as cereals, vegetables, lentils, fruits, and grains. Fibre provides a lot of health benefits and performs a lot of functions especially in the gut. It is important for regular bowel movements and it is one of the main nutrients that aid in weight loss.
Just like proteins, fibre can make you feel fuller for longer periods which reduces the need to consume food and result in loss of weight.
Popular Fibre Foods in Nigeria
There are many fibre foods in Nigeria that offer a lot of health benefits and we’re going to list them.
Below is the List of fibre foods in Nigeria and their major ingredients.
Abacha is mostly consumed by the Igbos of the Southeastern part of Nigeria. This food is made of mostly fibre which consists of more than 90 percent of its nutritional value.
Abacha is made from dried shredded cassava and prepared with a lot of spices, vegetables, and herbs. There are many ways to make a great tasting Abacha dish and many ingredients that can be added to boost its taste and nutritional value.
This dish easily fills the stomach and makes you feel fuller for long periods due to its high fibre content.
Rice is one of the most-consumed fibre foods in Nigeria. The cereal or grain crop offers a lot of benefits including being a rich source fibre. Despite this, the amount of fibre, you can get from consuming rice depends on the type of rice.
Most refined rice has almost all of their fibre removed, however, some rice are still a great source of insoluble fibre which prevents constipation.
Rice offers a lot of health benefits due to the presence of many beneficial nutrients. They also provide the body with energy due to their high carbohydrate content.
Maize or corn is another cereal crop widely consumed in Nigeria. It is a rich source of fibre and many other important nutrients that promote the overall health of the body and aid in many body functions.
Maize can be consumed after boiling/roasting or it can be used to make popcorn. Maize is also low in calories which make it a great food choice for those that are trying to lose weight.
Beans are an excellent source of proteins, vitamins, minerals and most importantly dietary fibre. In Nigeria, beans are mostly known as protein-rich foods, however, they have a high fibre content that prevents constipation, aids in digestive health and provides many other health benefits.
There are many types of beans with varying levels of dietary content. Fortunately, all bean types do contain a significant amount of fibre.
Spaghetti is a type of pasta and a rich source of vitamins and minerals. It is also a great source of fibre, however, the amount of fibre you get will depend on the type of Spaghetti.
Whole-grained spaghetti is usually the best option as it has more nutrients, fibre and contains a smaller amount of calories.
Refined spaghetti, on the other hand, contains a larger amount of calories and has many of the nutrients removed or reduced. These removed or reduce nutrients include its fibre content.
Spaghetti is usually mixed with stew before being eaten.
Fufu is a staple food consumed in Nigeria and many other West African countries such as Sierra Leone, Liberia, Togo, Cote d’Ivoire, and Ghana. It is a rich source of proteins, fibre and vitamins. Fufu is a rich source of carbohydrates which is the energy source of the body.
It is usually eaten with soup. The soup could be of any kind.
Carrots are one of the most beneficial root vegetables. They are a good source of vitamins, minerals (mostly potassium), antioxidants and fibre. Carrots can be consumed raw (ensure you wash it properly before consuming raw) or combined with other foods.
It is also used in making delicacies like fried rice. The benefits of eating carrots are numerous due to the high amount of nutrients present in the vegetable. Carrots aid in digestion (due to the presence of fibre), reduce the risk of cancer and heart disease and improve eyesight.
While eating carrots raw is the most common way to consume it, you’re better off cooking the vegetable. This way, it releases more nutrients and which are easily assimilated into the body.
Apples are one of the most nutritious and tastiest fruits. They contain a high amount of dietary fibre which offers a lot of health benefits to the body.
They also contain antioxidants, vitamins, and minerals that reduce the risk of developing diseases like cancer, diabetes and promote heart health.
The presence of a high amount of fibre in apples promotes digestion and prevents stomach disorders.
Banana is an edible fruit and berry that comes packed with a lot of nutrients. Ripe banana is a rich source of fibre, however, unripe banana offers something even more. Unripe banana contains a significant amount of resistant starch that is indigestible in the gut and functions like fibre.
Apart from dietary fibre, banana is a rich source of nutrients like potassium, manganese, magnesium, folate, protein, and vitamins. Together, they all provide numerous health benefits for the body.
Sweet potatoes are one of the best options for high-quality fibre. They contain more fibre and natural sugars than regular potatoes. They also offer fewer calories which makes them a great food for weight loss.
The fibre in sweet potatoes helps prevent constipation and aid in other digestion processes.
Sweet potato is also a source of many other beneficial nutrients like calcium, iron, selenium, vitamins, and antioxidants.
Avocadoes are rich in soluble and insoluble fibre which is something you rarely find in many fruits. Avocadoes boast of a high fibre content that offers many health benefits such as promoting digestive health and aiding in the digestion process.
Avocadoes are loaded with more nutrients than most fruits. They also contain more fibre than many options on our list. It is also used in beauty products as it contains several properties that aid in skin health.
Avocadoes can be consumed raw or combined with other foods.
What is the dietary fibre content of the different garris-ijebu,IBO,kpokpo garri, etc
Thanks for sharing. Really nice piece.