Top 10 high-fibre foods that aren't vegetables

Fiber plays a key role in the holistic well-being of the human body. It is primarily found in plant-based foods like fruits, vegetables, whole grains, and legumes. Fiber is classified into two types. First is soluble fiber, which helps lower cholesterol, regulate blood sugar, and improve heart health and second is insoluble fiber, which aids digestion by promoting regular bowel movements and preventing constipation. According to the American dietary guidelines, individuals aged two years and above should consume 14 grams of fibre for every 1,000 calories they consume daily. Children between 12 and 23 months should be given 19 grams of fibre per day. And adults should consume 25–35 grams of fibre daily.Take a look at 10 high-fiber vegetarian foods and the right way to consume them daily. And when we talk about high-fiber foods we often talk about vegetables. In an Instagram video, Dr. Saurabh Sethi, an AIIMS, Harvard and Stanford-trained gastroenterologist, recently talked about 10 high-fibre foods and interestingly none of these are vegetables.

According to Dr Sethi, 2 tablespoons of chia seeds contain 10 grams of fibre. These magical seeds also help lower bad cholesterol (LDL) and maintain healthy blood pressure, reducing the risk of cardiovascular issues.

The gastroenterologist mentions that 2 tablespoons of black seeds provide 5 to 6 grams of fibre. And according to Dr Sethi, their regular consumption may help stabilize blood sugar levels, making them beneficial for people managing Type 2 Diabetes.

The expert says that 1/2 cup of cooked lentils contains 8 grams of fibre. They also have a low glycemic index, which helps regulate blood sugar levels—beneficial for people with Type 2 Diabetes.

According to Dr Sethi, 1/2 cup of cooked chickpeas provides 6 grams of fibre. They are also rich in magnesium and potassium, which helps lower bad cholesterol (LDL) and maintain healthy blood pressure.

The gastroenterologist mentions in the video that 1 cup of raspberries contains 8 grams of fibre. Raspberries also have a low glycemic index, making them a great choice for people managing Type 2 Diabetes.

According to the doctor, 1 cup of blackberries provides 7.5 grams of fibre. Blackberries also contain vitamin C, potassium, and polyphenols that help maintain healthy blood pressure and reduce the risk of heart disease.

He recommends eating the pear with its skin, adding that 1 medium-sized fruit provides 5 to 6 grams of fibre. They also contain potassium and antioxidants, which help regulate blood pressure and reduce the risk of heart disease.

Dr Sethi mentions about steel-cut and rolled oats. He states that 1/2 cup of dry oats contains 5 grams of fibre. And its regular consumption can help lower bad cholesterol (LDL) and reduces the risk of heart disease.

According to him, 1 cup of cooked quinoa provides 5 grams of fibre. Quinoa also contains ll nine essential amino acids, making it a complete protein—great for vegetarians and vegans. It also contains magnesium, potassium, and antioxidants that help regulate blood pressure and reduce the risk of heart issues.

Dr Sethi shares that 1/2 cup of cooked black beans provides 7.5 grams of fibre. They are also rich in potassium, and antioxidants, which help lower bad cholesterol levels and support overall heart function.

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