Various foods have a mixture of different fiber types. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel full for longer. That can lower the overall calories consumed and help with weight control. In today’s fast-paced world, maintaining a healthy diet can be a challenge. However, incorporating high-fiber foods into your meals can have a significant impact on your overall well-being.

Fiber not only aids digestion but also helps lower cholesterol levels, control blood sugar levels, and even supports healthy weight management. In this article, we’ll focus on the diverse and nutritious world of Nigerian foods, highlighting 15 amazing food options that can boost your health. From traditional staples to modern twists, get ready to discover the rich flavors and benefits of Nigeria’s high-fiber foods.

What are High-Fiber Foods?

According to the Academy of Nutrition and Dietetics, a food material is termed high in fiber if it contains at least 5g of fiber per serving.

High-Fiber Foods Found in Nigeria

According to the Nigerian food composition table, 100g of the named food materials contain the following amount of fiber:

1. Tigernuts (Aya) = 13.35g
2. Unripe Plantain (Mado) = 6.4g
3. Paw Paw = 8.37g
4. Guava (Gwaba) = 5.3g
5. Beans = 5-19g (depending on the specie)
6. Avocado (Ube) = 6.7g
7. Coco Yam = 5.53g
8. Vegetable Leafy Greens (scent leaf, Amaranthus leaf) = 13.2g and 6.2g, respectively
9. Aerial Yam (Adu) and Trifoliate Yam (Ona) = 7.1g and 5.65g, respectively
10. Breadfruit (Ukwa) = 5.2g
11. Coconut (Aki Onyibo) = 17g
12. Ginger = 6g
13. Bitter Cola = 5.2g
14. Cereals (Maize = 8.35g, Sorghum = 9.9g, Millet = 7.4g, Acha = 6.2g)
15. Sugarcane = 8.37g

The above-listed food materials were enlisted because they contain a high amount of fiber per 100g, when compared to other fiber-rich foods. These foods are not only high in fiber but also packed with vitamins, minerals, and antioxidants that can enhance your overall health and wellbeing.

Effects of Processing on Fiber Content of Foods

It is worthy of note that some processing methods can affect the amount and availability of some nutrients, fiber inclusive. As:

• Cooking can break down or dissolve water-soluble fiber, like pectin and gums, especially when foods are boiled or overcooked. This can lead to a loss of fiber.
• Although cooking has less effect on insoluble fiber, like cellulose and hemicellulose, which are more resistant to heat and water.
• To minimize fiber loss, cook foods using methods that help retain fiber, such as:
  • Steaming
  • Roasting
  • Grilling
  • Stir-frying
  • Microwaving
• Avoid overcooking, as it can break down or destroy fiber.
• Soaking and sprouting can increase fiber availability by activating enzymes that break down phytic acid, making fiber more accessible.

Benefits of High-Fiber Foods to the Body

Fiber-rich foods offer numerous health benefits, making them an essential part of a balanced diet. Some key advantages of consuming fiber-rich foods include:

• Promoting Regular Bowel Movements: Fiber helps move food through the digestive system, preventing constipation and reducing the risk of diverticulitis. (Source: Mayo Clinic)
• Supporting Healthy Blood Sugar Levels: Soluble fiber, found in foods like beans and sweet potatoes, can slow the absorption of sugar into the bloodstream, regulating blood sugar levels. (Source: American Diabetes Association)
• Lowering Cholesterol Levels: Soluble fiber can also help reduce LDL (bad) cholesterol levels, decreasing the risk of heart disease. (Source: American Heart Association)
• Aiding in Weight Management: Fiber-rich foods tend to be more filling, making them an excellent choice for those trying to lose weight or maintain a healthy weight. (Source: Academy of Nutrition and Dietetics)
• Supporting Healthy Gut Bacteria: Fiber acts as a prebiotic, feeding the good bacteria in the gut, promoting a healthy gut microbiome. (Source: Harvard Health Publishing)

The daily recommended intake of fiber varies based on factors like age, sex, and overall health. Here are the daily fiber intake recommendations from the:

• World Health Organization (WHO): 25–30 grams (g) per day
• American Heart Association (AHA): 25-30 g per day
• Institute of Medicine (IOM): 21-25 g per day for women, 30-38 g per day for men
• Academy of Nutrition and Dietetics: 25-30 g per day.

It’s important to note that the average fiber intake in many countries is below these recommended levels. Increasing fiber consumption can have numerous health benefits, including promoting regular bowel movements, supporting healthy blood sugar levels, and even aiding in weight management.

Conclusion

Incorporating these 15 fiber-rich Nigerian foods into your diet can have a significant impact on your overall health and wellbeing. From promoting regular bowel movements to supporting healthy blood sugar levels, the benefits of fiber-rich foods are numerous. Make a conscious effort to add these foods to your meals and snacks, and experience the positive effects for yourself.

• Start by adding one or two fiber-rich foods to your diet each week.
• Experiment with new recipes and cooking methods to keep things interesting.
• Share your favorite fiber-rich Nigerian foods and recipes with friends and family.
• Consult a healthcare professional or registered dietitian for personalized nutrition advice.

By making small changes to your diet and incorporating these fiber-rich Nigerian foods, you’ll be taking a significant step towards a healthier, happier you!

References

• Mayo Clinic: Dietary fiber: Essential for a healthy diet
• American Diabetes Association: Fiber and Diabetes
• American Heart Association: Soluble Fiber and Blood Pressure
• Academy of Nutrition and Dietetics: Fiber: A Nutrient for Healthy Digestion
• Harvard Health Publishing: The benefits of fiber
• World Health Organization. (2003). Diet, Nutrition and the Prevention of Chronic Diseases.
• American Heart Association. (2017). Soluble Fiber and Blood Pressure.
• Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
• Academy of Nutrition and Dietetics. (2020). Fiber: A Nutrient for Healthy Digestion.