Diet plays a very important roles on the risk for haemorrhoids and anal discomforts. Avoiding constipation is key to prevent haemorrhoids and related conditions. Certain types of fibre may promote weight loss, lower blood sugar levels, and fight constipation.
Fruits, vegetables, beans and whole grains all contain dietary fibre, a type of carbohydrate that provides minimal energy of the body. Although body can’t use fibre efficiently to fuel, it is an important part of a healthy eating plan and helps with a variety of health conditions. Digestive issues is one of them. Fibre increases bulk and the intestinal tract and may help improve the frequency of bowel movements.1
Recommended amount of fibre
The recommended amount of dietary fibre is 14g for every 1,000 calories per day, or, about 25 g for women and 38 g for mean each day1. The exact needs may vary depending on the energy needs of each person.
Whole grains and beans tend to be higher in fibre than fruits and vegetables, but all are sources of dietary fibre and contribute other important nutrients. Make sure you include a variety of these foods regularly to meet your dietary fibre needs.
Dieatry fiber helps not only reduce risk of piles but it helps reduce cholesterol and promotes healthy weight.
Incorporate these foods in your diet to increase your fiber intake: 2
| Fruits high in fibre | Fiber content | Other benefits |
|---|---|---|
| Pear | 5.5 g in medium-sized raw pear | |
| Strawberries | 3 g in 1 cup or 2 g every 100 g | Vitamin C, antioxidants |
| Avocado | 6.7 g per 100 g | Vitamin C, potassium, magnesium, vitamin E and vitamin B |
| Apples | 4.4 g in medium-sized raw apple | |
| Raspberries | 8 g in one cup | Vitamin C and manganese |
| Bananas | 3.1 g in a medium-sized | Vitaminc C, Vitamin B6 and potassium |
| Blueberries and blackberries | 2.4 g/100 g and 5.3/100 g |
| Vegetables high in fibre | Fiber content | Other benefits |
|---|---|---|
| Carrots | 2.8 g per 100 g | Vitamin K, vitamin B6, magnesium and beta coretene |
| Beetroot | 2.8 g per 100 g | Folate, iron, copper and potassium (related to blood pressure regulation and exercise performance) |
| Broccoli | 2.6 g per 100 g | Vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese. Contains antioxidants and potent cancer-fighting nutrients |
| Artichoke | 5.4 g per 100 g | |
| Brussels sprouts | 3.7 g per 100 g | Vitamin K, potassium, folate and potent cancer-fighting antioxidants |
| Kale | 3.6 g per 100 g |
| Legume, cereals & other | Fiber content | Other benefits |
|---|---|---|
| Lentils | 7.3 g per 100 g | High in protein |
| Kidney beans | 6.8 g per 100 g | High in plant-based protein |
| Chickpeas | 7.6 g per 100 g | Loaded with nutrients including minerals and protein |
| Quinoa | 2.8 g per 100 g | High in protein, magnesium, iron, zinc, potassium and antioxidants |
| Oats | 10.1 g per 100 g | Vitamins, minerals and antioxidants Beneficial effects on blood sugar and cholesterol levels |
| Almonds | 13.3 g per 100 g | Healthy fats, vitamin E, manganese and magnesium |
| Chia seeds | 34.4 g per 100 g | Magnesium, phosphorus and calcium |
| Walnuts | 6.7 g per 100 g | |
| Sweet potatoes | 3.8 g for medium-sized boiled without skin | Beta carotene, B vitamins and minerals |
| Dark chocolate | 3.1 g in a 1-ounce piece of 70-85% cacao | Antioxidants |
1 Academy of Nutrition and Dietetics. Fiber. Reviewed by Esther Ellis, MS, RDN, LDN. Published November 3, 2020 https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber
2 https://www.healthline.com/nutrition/22-high-fiber-foods