Fibre is one of the most important parts of the human diet. It also has the distinction of being one of the few things that the body needs but never actually digests. It comes in two forms, soluble and insoluble, both of which aid in digestion in different ways. Soluble fibre becomes a gel like substance in the stomach and slows down the digestion process and helps lower cholesterol and blood glucose levels. Insoluble fibre remains in the form it was taken in as and helps hold digested matter together making it easier to move through the digestive tract and eventually pass.
Doctors recommend that men under fifty years old eat about 38 grams of fibre and women in the same age range eat about 25 grams, which works out to about 15 slices of whole-wheat bread and about 10 slices for a woman. That may seem like quite a lot, but luckily there are other choices for getting that daily fibre, many of which are better than whole grain breads.
Split Peas- These little seeds are just loaded with fibre, as much as 16.3 grams per cup when cooked. These are often used in Indian cuisine, and make for a filling, protein rich base for soups or stews.
Lentils- These legumes are also full of fibre, 15.6 grams per cup, and are also very easy to cook. They take much less time to prepare and have a unique taste that makes them more versatile than many other legumes.
Black Beans- These beans are a staple around the world and have 15 grams of fibre per cup and are also loaded with complex carbohydrates (the good kind) and a healthy dose of protein.
Lima Beans- These may be difficult to get the kids to eat thanks to their pungent aroma, but they are incredibly nutritious with 13.2 grams of fibre per cup and loaded with vitamins and minerals.
Artichokes- While not especially prevalent in most western kitchens, Artichokes have the most fibre of any vegetable, coming in at 10.3 grams per vegetable.
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