Fibre is an often overlooked part of food that is necessary for our well-being. As Nigerians, we tend to focus on the carbohydrate, protein, and fat content of food while ignoring the fibre content.
Mostly found in plants, fruits, and vegetables, it is very beneficial to the body as it aids digestion, and bowel movement and even reduces the risk of diabetes by lowering the blood sugar level.
We made a list of 6 different “fibre-filled” foods you can try today:
Pap (Akamu)
Every 100g of pap contains 0.5g of fibre.
Pap is obtained from the fermentation and processing of ground corn (maize). Maize as a plant is a very rich source of fibre. It can be found everywhere in Nigeria but is largely grown in the North.
Pap has a distinct taste and there are different types depending on the type of corn used. It can be eaten alone, or with akara, beans and bread (if you’re feeling adventurous).
Yam
Yam isn’t local to Nigerians but we have found different creative ways to eat the tuber. From fried to boiled, roasted and even pounded.
It is very rich in fibre and is believed to also help with fertility and childbirth. Yam in whatever form is a delicacy popular across Nigeria but is largely grown in the Nigerian Middle-belt. Every 100g of yam has a fibre content of 2.8g.
Ofada Rice
Ofada Rice is quite rich in soluble fibre. Soluble fibre helps to significantly reduce blood sugar and cholesterol levels in the body. The rice also helps with weight loss, and the prevention of neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and Dementia.
Ofada goes through less processing than normal rice and is significantly healthier than foreign grains. It is widely grown in southwestern Nigeria and is rumoured to be named after a town in Ogun State called Ofada.
Cassava (Garri, Fufu, Abacha etc)
Cassava has a great fibre content. The tuber manages to retain this fibre no matter the type of processing it goes through.
Whether you eat it as Eba, Fufu, Cassava Flakes (Soaked Garri), Abacha or Bobozi, you get a different experience, with the same amount of fibre. Cassava is largely grown in the South-South and is a delicacy across most of Nigeria. For every 100g of cassava, you get up to 1.3g of fibre.
Tiger Nut
Tiger Nut is popular in the country as a snack and the milk is sold as a refreshing and healthy drink. The health benefits of the plant cannot be overemphasized and its fibre content is almost unbelievable. The nut can also be processed into flour and used for baking. Tiger nut has 135g of fibre for every 100g.
Garden Egg
Though not necessarily a Nigerian food, the garden egg is a part of the Nigerian culture. It is shared with kola and alligator pepper as a precursor of cultural/family events like weddings and festivals in Southern and Eastern Nigeria.
The fruit is usually eaten raw. It can also be eaten as garden egg sauce, a special side dish that’s made by grinding the garden eggs and making them into a stew.
Deliberately eating meals that are rich in fibre and other nutrients is quite important for your well-being.
Figuring out what to eat is one thing, eating them in the right proportion is another headache. To make it easy for yourself, order a Homemade meal on-demand or get a meal plan here.