What is Fibre?

Fibre, also known as dietary fibre, is essential to our diet. It is a type of carbohydrate that the body cannot digest. Unlike other carbs, fibre is not absorbed by the body. Instead, it passes relatively intact through our stomach, small intestine, and colon out of our body.

Specifically, there are two types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water and can be broken down by our digestive enzymes. It helps to lower cholesterol levels and regulate blood sugar. Insoluble fibre, on the other hand, adds bulk to our food, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria.

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Fibre plays a crucial role in maintaining a healthy digestive system by keeping our bowel movements regular and aiding in weight management by making us feel full for longer. Fibre also reduces cholesterol levels and lowers the risk of heart disease, diabetes, and certain types of cancer. Some interesting research also indicates that modest fibre consumption can improve your mood and reduce anxiety. Dietary fibre also supports skeletal health by enhancing calcium absorption in the diet.

Now that we’ve explored what fibre is, let’s dive into the world of high-fibre nuts and their benefits.

Top 10 High-Fibre Nuts

Nuts are an excellent source of dietary fibre, but some are higher in fibre content than others. Here are the top 10 high-fibre nuts that you can easily incorporate into your diet:

1. Almonds
2. Pistachios
3. Hazelnuts
4. Pecans
5. Peanuts
6. Macadamia nuts
7. Brazil nuts
8. Walnuts
9. Pine Nuts
10. Cashews

Almonds

With around 3.5 grams of fibre per 28-gram serving, almonds are among the best high-fibre nuts. Just a handful of almonds can provide essential nutrients such as fibre, protein, healthy fats, vitamin E, magnesium, and phosphorus. They are also rich in antioxidants, which can help protect against oxidative stress and chronic diseases. Almonds are at the top of the list of the best high-fibre nuts available.

Pistachios

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Pistachios are one of the most deliciously moreish nuts around. Not only are they rich in fibre, boasting a solid 3 grams of fibre per serving, but they’re also full of potassium, vitamin B6 and arginine. In fact, these little green morsels are one of the healthiest nuts you can eat. Raw pistachios or roasted and salted pistachios? Either way, treat yourself to a handful of these nutritious nuts to boost dietary fibre, maintain heart health, and promote immunity.

Hazelnuts

Hazelnuts, also known as filberts, are tasty and nutritious nuts high in fibre (just under 3 grams per serving) and contain important minerals like calcium, magnesium, and potassium. They are also rich in healthy monounsaturated fats and have been linked to improved heart health. These days, we’re spoilt for choice in how we can enjoy hazelnuts. There are organic hazelnuts, raw or roasted hazelnuts, not to mention decadent hazelnut butter or a much-loved favourite chocolate hazelnut butter.

Pecans

Pecans are delicious and a great source of dietary fibre (2.7 grams per serving). They are also rich in healthy omega-3 fats and contain important nutrients like magnesium and zinc. Pecans have also been shown to improve heart health, aid in weight management and lower cholesterol levels. When it comes to low-carb diets like the ketogenic diet, pecans are truly a superfood! Try a delectable homemade pecan nut butter to make the most of these delicious, high-fibre nuts in your diet.

Peanuts

Peanuts are technically a legume, but they are often categorised as nuts due to their similar nutrient profiles. They are an incredibly healthy, versatile and delicious addition to any diet. Peanuts are a good source of fibre (around 2 grams per serving) and contain important nutrients like manganese, phosphorus, and important amino acids. Peanuts also boast high levels of antioxidants like resveratrol and have been linked to improved heart health. Peanuts also serve as a valuable source of choline, an essential nutrient for brain health, nervous system function, and metabolism. These nutrients, along with their high-fibre content, make peanuts one of the very best and most balanced high-fibre nuts on the market.

Macadamia Nuts

Macadamia nuts are often considered luxury nuts but are more than just a tasty treat. They contain a modest amount of fibre (tied with peanuts at 2.4 grams per serving). Macadamia nuts are also a top choice for individuals following a ketogenic diet, ranking within the top three keto-friendly nuts. Macadamia nuts have also been linked to improved cholesterol levels and reduced risk of heart disease. Moreover, the presence of dietary fibre in macadamia nuts aids in digestion and the feeling of satiety, making them an optimal snack for anyone keen to look after their health.

Brazil Nuts

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Brazil nuts are a low-carb, keto-friendly nut that also contains a small amount of fibre to boot. Sitting at around 2 grams of fibre per serving, Brazil nuts may not be the top high-fibre nut on the list, but they are certainly still full of health benefits. Brazil nuts are naturally high in selenium, which is important for thyroid function, immune system health and reducing inflammation in the body. Brazil nuts are also an excellent fertility-boosting food, with tons of versatility in everyday recipes.

Walnuts

Walnuts are at the top of the list for their healthy omega-3 fat content, which is essential for brain health and reducing inflammation in the body. However, walnuts only contain a humble 2 grams of fibre per serving, making them lower in fibre than some other nuts. Walnuts also contain additional vital nutrients like vitamin E, B vitamins and protein and are a highly underrated healthy nut.

Pine Nuts

Pine nuts are tiny golden kernels consumed for generations, with some data suggesting their consumption dates back to the Paleolithic era. For their meagre size, they boast around 30% protein and 45% fat and are loaded with plenty of plant polyphenols and zinc. As we venture further down the high-fibre nuts list, it may be no surprise that pine nuts have a minimal 1 gram of fibre per serving. Despite this, pine nuts remain heart-healthy, with a reputation for balancing blood glucose and supporting healthy weight management.

Cashews

There’s no doubt that cashews are a gorgeously sweet and delicious nut. However, as far as their fibre content is concerned, they’re dead last on this list of high-fibre nuts. With less than 1 gram of fibre per serving, let’s just say cashews have other health benefits outside of fibre. Cashews are high in copper, iron, magnesium, B vitamins and zinc. Like many other nuts on this list, research shows that cashews are cardioprotective and have antimicrobial properties. While plenty of other nuts are considered high in fibre, cashews are still a valuable source of nutrients and should be included in a balanced diet.

Enjoy a Healthy Mix of High-Fibre Nuts

Incorporating high-fibre nuts into your diet can do wonders for your health. From almonds to cashews, each nut offers a unique blend of nutrients, including fibre, protein, and various essential vitamins and minerals. Even those with lower fibre content, such as pine nuts and cashews, have other significant health benefits. Regularly including these tasty morsels in your meals and snacks can support heart health, help manage weight, and enhance overall well-being. Enjoy their variety and feel healthier as a result.

Healthy High-Fibre Nut Recipes to Boost Your Diet

If you’re looking to incorporate more high-fibre nuts into your diet, here are three healthy and delicious recipes to try out:

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