💚Fibre foods are plant-based foods rich in dietary fibre, a type of carbohydrate that the body cannot digest. While it passes through the digestive system, fibre helps to regulate bowel movements, control blood sugar levels, lower cholesterol, and support a healthy gut. There are two types of dietary fibre: 1️⃣Soluble fibre – dissolves in water to form a gel-like substance (e.g., in oats, beans). 2️⃣ Insoluble fibre – adds bulk to the stool and helps it pass more quickly (e.g., in vegetables, whole grains). Examples of fibre foods 🩵Fruits: 🍐Jackfruit (Fene) 🥑Avocados 🥭Mangoes 🍌Bananas (especially Gonja) 🍍Pineapples 🍇Passion fruits 🩵 Vegetables: 🥬Nakatti 🥦Bbuga 🫛Doodo (Amaranth) 🥙Cabbage 🥕Carrots 🍑Pumpkin leaves and flesh 🩵 Legumes: 🫘Beans (all varieties) 🫛Cowpeas 🥟Lentils 🥜Groundnuts (peanuts) 🫘Soybeans 🩵Whole Grains and Cereals: 🍱Millet flour (for porridge or kalo) 🌽Maize flour (especially unrefined) 🌮Sorghum 🦪Oats (in urban settings) 🩵Tubers and Roots: 🍠Sweet potatoes 🥖Cassava (especially with skin) 🥥Yams 🩵Nuts and Seeds: 🫘Sim sim (sesame seeds) 🥜Pumpkin seeds 🥜Groundnuts 💙Encouraging the consumption of unrefined or whole versions of local staples (e.g., whole millet, brown posho) and include vegetables and fruits daily for optimal fibre intake. #nutritionistkd | #fibreweek2025 Kamara Daniel, Nutritionist