List of 100 Nigerian foods that are rich in Fibres (high fibre Nigerian diet), diets/foods with high fibre content in Nigeria.
Fibres are are essential part of nutrients required by the body…. We have the soluble and the insoluble fiber. These fibres have numerous health benefits….. list below
➡️Treats constipation and encourages bowel movement
➡️Detoxifies the intestines
➡️High fibre diet protects against colorectal or colon cancer.
➡️Fibres are an essential component of weight loss regimen. Fibres fills the stomach and in the process promotes weight loss.
➡️Fibres reduce blood cholesterol especially bad cholesterol called LDL
➡️Fibre promote the growth of intestinal flora. With high fibre diet, the growth of disease preventing “good bacteria” is encouraged.
➡️Fibre rich foods are good for the heart since it reduces blood cholesterol and sugar
➡️Diabetics are encouraged to eat high fibre diet since it reduces and controls blood sugar.
➡️Fibre meals are known to help prevent diarrhoea or runny stomach.
➡️Fibre rich foods helps prevent blood vessel diseases like atherosclerosis.
PS: Dietary fibre, also known as roughage or bulk, is unique when it comes to how the body processes it. Unlike, fats, carbohydrates or proteins, fibre passes through the digestive system relatively intact (undigested) until it leaves the body. This plays a role in how it supports various health functions.
List of foods high in fibre in Nigeria
Luckily for Nigerians, our meal is almost always rich in dietary fiber except you have “westernized” your diet. According to the recommendation of health experts and nutritionists, men are expected to consume more fibres daily than women – reason not given. The World Health Organization guidelines suggest that men should aim for 30 grams of fibre per day, while women should look to get 25 grams per day. They can however, aim for equal amount of fibre per day.
Please be informed that fibre rich foods are all plant based ….which can be soluble plant fibre or insoluble plant fibre. Getting high fiber diet foods in Nigeria is quite easy since they are our staple foods. They are:
➡️Whole-grain products like breads and cereals
➡️Fruits like pears and berries
➡️Vegetables like broccoli, artichokes and kale
➡️The legume family, especially beans
➡️Nuts and seeds of all kinds
For the sake of simplicity, below are a full list of all the Nigerian rich fibre diet.
- Wheat swallow
- Wheat bread
- tuwo masara
- Tuwo shinkafa
- Ugwu leaf
- Water melon
- All Nigerian soups: ogbono, egusi, Banga soup, Afang soup, vegetable soup
- Pounded yam
- Cocoyam swallow
- Roasted corn
- Cooked corn
- All brands of breads 🍞
- All Nigerian leafy vegetables
- Marugbo soup
- All fruits: Mango, Pawpaw, oranges, grapes,
- Bitter leaf
- Ewedu soup
- Irish potatoes
- Sweet potatoes
- African pear (ube)
- Avocado pear
- Cashew fruit
- Cashew nuts
- Starch swallow
- Amala (all types)
- Ofada rice
- Abakaliki rice
- Split peas
- Ebelebo (African almond)
- Agbaluma (African Apple Star)
- Scent leaf
- Bitter leaf soup
- Yam porridge
- Plantain porridge
- African bush mango
- Black soup
- Pumpkin seeds
- Uda seed
- Alligator pepper
- Ogbono soup
- Whole grain spaghetti like Golden Penny Spaghetti and Dangote Spaghetti (not any kind of spaghetti)
- Ijebu garri has high fibre content
- kpokpo garri
- ponmo or kponmo from cowskin is believed to contain fibre.
- Okporoko (igbo stockfish)
- Groundnut soup
- Dates (dabino)
- Green leafy vegetables
This list of Nigerian or African food rich in fibre is not exhaustive. It will be updated from time to time.