In Nigeria, we love our food. From delicious soups to hearty meals, we enjoy a rich variety of dishes. But how often do we think about the nutritional benefits of what we eat, especially when it comes to fibre? High-fiber foods are super important for a balanced diet, yet many of us aren’t getting enough. Here, let’s explore 10 high-fibre Nigerian foods that should definitely be in your diet and why fibre is so important for our health.
What are high-fibre meals?
First things first—what is fibre? Dietary fibre is a type of carbohydrate found in plant-based foods that your body can’t digest. Unlike other carbs that get broken down into sugar, fibre passes through your body undigested, helping to regulate your digestive system, prevent constipation, and maintain a healthy weight.
There are two types of fibre: soluble and insoluble. Both are essential to the body, and you can find them in common Nigerian foods.
Why should you add high-fiber foods to your diet?
Eating fibre-rich meals isn’t just about preventing constipation (although that’s a major benefit). It’s about overall wellness, it does much more than just keep your digestion in check. Here are five solid reasons to increase your intake of high-fibre Nigerian foods:
- High-fibre meals improve your digestive health: Fibre adds bulk to your stool, making it easier to pass and preventing constipation. For example, foods like yam and beans, staples in many Nigerian homes, are great sources of fibre that help promote regular bowel movements.
- High-fibre meals help control blood sugar levels: Soluble fibre slows sugar absorption, which helps prevent spikes in blood sugar. This is particularly useful for people with diabetes. Nigerian foods like okro and ofada rice can help maintain stable blood sugar levels.
- High-fibre meals lower cholesterol levels: Some types of fibre can reduce cholesterol by binding with bile acids (which are made of cholesterol) in the intestines and helping to remove them from the body. Incorporating foods like beans, vegetables, and cassava-based dishes like fufu and garri can contribute to lowering your cholesterol.
- High-fibre meals aid weight management: High-fibre foods tend to be more filling than low-fibre foods, so you stay full longer. This can prevent overeating and support weight loss or maintenance. For example, adding fibrous vegetables like ugwu (pumpkin leaves) or garden eggs to your meals can help you stay satisfied longer.
- High-fibre meals promote heart health: A diet rich in fibre has been linked to a lower risk of heart disease. High-fiber foods, such as cocoyam and tiger nuts, not only support heart health but also offer essential vitamins and minerals that improve overall cardiovascular function.
Read more here: 10 Nigerian Foods That Are Good For Your Heart
10 high-fibre Nigerian foods that should be in your diet
Now that we understand why fibre is important to your diet, let’s get into the 10 high-fibre Nigerian foods you should definitely include in your diet:
1. Yam
Yam is a common staple in Nigerian cuisine, especially dishes like pounded yam or roasted yam. Yams are high in dietary fibre, particularly in the skin, so don’t peel off too much. Whether boiled, roasted, or fried, adding yam to your diet is a great way to boost your fibre intake. One serving of yam can offer up to 5 grams of fibre, which helps with digestion and keeps you full.
2. Beans
Beans are arguably one of the most fibre-rich Nigerian foods. Whether you prefer black-eyed beans, honey beans, or brown beans, they’re all packed with fibre. A cup of beans contains about 15 grams of fibre. Eating beans regularly can help lower cholesterol and improve blood sugar control. Popular Nigerian dishes like beans porridge or akara are perfect examples of high-fibre meals.
3. Cassava
Cassava is the base for several Nigerian dishes like garri, fufu, and abacha. Though it’s commonly processed, cassava still has a fair amount of fibre. The fibrous nature of these meals helps to prevent constipation and supports gut health. Try to avoid over-processing cassava to maintain its fibre content.
4. Ofada rice
Ofada rice, also known as unpolished brown rice, is another great high-fiber food. Unlike polished white rice, ofada rice retains its bran layer, which is full of fibre. This makes it more filling and nutritious. It’s a perfect alternative to regular white rice, and it’s great for managing blood sugar levels. Including ofada rice in your meals can provide about 4 grams of fibre per serving.
5. Garden egg
Garden egg, a type of African eggplant, is a great vegetable option for adding fibre to your diet. It’s particularly high in soluble fibre, which can help lower cholesterol levels. Whether eaten raw, in a salad or used in a sauce, garden eggs provide a healthy dose of fibre, making them an excellent addition to your meals.
6. Tiger Nut
Tiger nuts (known as aya in Hausa) are small, chewy, and packed with fibre. Tiger nuts are also rich in healthy fats and vitamins, making them a well-rounded snack option. Eating tiger nuts regularly can help improve digestion and prevent constipation, thanks to their high fibre content.
7. Akamu
Akamu, simply known as pap, is essentially fermented corn pudding, mostly eaten for breakfast in Nigeria. While the liquid form of pap isn’t particularly high in fibre, pairing it with other fibre-rich foods like beans or moi moi can help create a balanced meal. Adding fruits or whole grains to your pap is another way to boost its fibre content.
8. Cocoyam
Cocoyam, often boiled or mashed into a smooth paste, is another fibre-rich food, commonly used in Nigerian dishes. It’s high in fibre and contains essential nutrients like vitamin C and potassium. Eating cocoyam can help improve digestion and contribute to heart health.
9. Okro Soup
Okro soup is not only delicious but also full of fibre. Okro itself is high in both soluble and insoluble fibre, which means it’s excellent for digestion and helps in controlling blood sugar. Adding okro to your diet can improve gut health while making your meals more enjoyable.
10. Vegetables (Ugwu and Efirin)
Nigerian vegetables like ugwu (pumpkin leaves) and efirin (scent leaf) are full of fibre and other essential nutrients. Ugwu, in particular, is a popular choice for making soups, while efirin is often used as a flavouring herb. Both vegetables are rich in dietary fibre, helping to maintain a healthy digestive system and promoting overall wellness.
Adding high-fibre Nigerian foods to your diet is a simple and effective way to improve your health. From yam to okro soup, there are plenty of delicious options to choose from that will not only satisfy your taste buds but also support your digestive system, heart health, and overall well-being.
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