Insoluble fibre. This type of fibre promotes the movement of material through your digestive system and increases stool bulk, which can be beneficial for those who experience constipation or irregular bowel movements. Benefits of insoluble fibre in the body
There are two types of fibre. Soluble fibres mix with water and slow down digestion. They are associated with a lower risk of heart disease, lower cholesterol levels and better blood sugar control. Soluble fibre is found in some cereals, seeds, legumes and some vegetables. The benefits of soluble fibre for the body
Asparagus (Asparagus officinalis) is a plant widely grown as a vegetable. The root and seeds are used in medicine. Asparagus can increase urine production and is also a good source of fibre, folic acid, vitamin C, vitamin E, vitamin B6 and several minerals. Asparagus characteristics
Aubergines are rich in fibre and antioxidants. One serving of eggplant can provide at least 5% of a person's daily requirement of fibre, copper, manganese, B-6, ... Aubergine characteristics
Barley (Hordeum vulgare) is a common cereal that is high in fibre. It's eaten in food and used to brew alcoholic beverages around the world. The fibre in barley may lower cholesterol, blood sugar and insulin levels. It also appears to slow down gastric emptying, which could keep blood sugar stable and help control appetite.
Phaseolus vulgaris beans and bean pods are a source of fibre, protein and carbohydrates. Fibre may help reduce how much cholesterol the body absorbs. Enzymes in the beans may also reduce how much starch the body absorbs. Phaseolus vulgaris is used to treat obesity. Bean characteristics
Broad beans are packed with nutrients and may offer impressive health benefits. Eating these beans regularly can help with symptoms of Parkinson's disease, prevent birth defects, boost immunity, help with weight loss and lower cholesterol and blood pressure. Broad bean characteristics
Broccoli is a good source of vitamin C and a good source of fibre, potassium, folate and vitamin B6. Broccoli characteristics
Buckwheat protein is of excellent quality and, unlike common cereals, is rich in the essential amino acid lysine. The health benefits of this plant include reducing plasma cholesterol levels, anti-inflammatory, neuroprotective, anti-cancer, anti-diabetic and improving hypertension symptoms. Characteristics
Historically, cabbage has been used to stop sunstroke or to relieve fever. The leaves have also been used to soothe swollen feet and to treat croup in children. Treatment of sore throats, rheumatism, colic, hoarseness and melancholy are other medical uses reported in European folk medicine (Hatfield, 2004). Cabbage characteristics
The carrot (Daucus carota) is a root vegetable that is often described as the perfect health food. It is crunchy, tasty and highly nutritious. Carrots are a particularly good source of beta-carotene, fibre, vitamin K1, potassium and antioxidants. Carrot characteristics
Celery phthalides cause smooth muscle in the blood vessels to dilate and lower blood pressure. As a result, the most active compounds in celery (A. graveolens) have shown hypolipidemic, antidiabetic and hypotensive properties. Celery characteristics
Chard is a powerhouse of nutrition and is extremely good for your health. Despite being the lowest in calories, this green is rich in nutrients including manganese, folate, copper, choline, magnesium, potassium, vitamins E, K, B2 and B6, fibre and antioxidants. Chard characteristics
A rich source of vitamins, minerals and fibre, chickpeas can offer a range of health benefits, including helping with weight management, improving digestion and reducing the risk of disease. Chickpeas are also a good source of protein, making them an excellent meat substitute in many vegetarian and vegan dishes. Chickpea characteristics
This leafy green vegetable is rich in several nutrients, including vitamin K, vitamin A, folate and fibre. It's also been linked to many potential health benefits, including improved digestion, bone strength, liver function and weight loss. Endive characteristics
Rich in antioxidants: Kale is high in antioxidants such as vitamin C, beta-carotene, quercetin and kaempferol. Antioxidants help neutralise free radicals, which can cause oxidative stress and contribute to ageing and various diseases.
Several studies have linked alliums to a lower risk of heart disease and stroke. While most of these studies have looked at onions or garlic, leeks contain several beneficial compounds that are thought to reduce inflammation and protect heart health. For example, kaempferol in leeks has anti-inflammatory properties. Leek characteristics
Lentils are an excellent source of carbohydrates, protein, fibre, folate, iron and manganese. They have a low glycaemic index and contain resistant starch, which is digested slowly. They can improve blood sugar control in people with type 2 diabetes. Lentil characteristics
It is a good source of fibre, iron, folate and vitamin C. Lettuce is also a good source of several other health-promoting bioactive compounds. Lettuce characteristics
A powerhouse of goodness, lupins contain three times more plant protein than quinoa, three times more fibre than oats, three times more antioxidants than berries, three times more potassium than bananas - and three times more iron than kale. You can pickle or salt lupins and eat them as a whole bean snack.
Oats may lower cholesterol and blood sugar levels and help control appetite by making you feel full. Oat bran may work by preventing the gut from absorbing... Characteristics
Pisum sativum L., also known as green peas, dry peas or field peas, is an important legume that is a good source of protein, vitamins, minerals and bioactive compounds that are beneficial to human health. Pea characteristics
The soluble fibre in psyllium husks can help lower cholesterol. Psyllium can help relieve both constipation and diarrhoea, and is used to treat irritable bowel syndrome, haemorrhoids and other bowel problems. Psyllium has also been used to help regulate blood sugar levels in people with diabetes.
It can be used as an alternative to dairy proteins. In addition, quinoa contains high levels of essential fatty acids, minerals, vitamins, fibre and carbohydrates with beneficial hypoglycaemic effects, and is gluten-free. Characteristics
