Inflammation, while a natural response by our bodies to protect against harm, can become a silent enemy when it persists chronically. It’s been linked to a host of chronic diseases, including heart disease, diabetes, and even cancer. Thankfully, one of the most powerful tools in combating inflammation lies right on our plates. In Nigeria, a rich tapestry of high-fibre foods not only delights the palate but also offers significant anti-inflammatory benefits.
Oatmeal
Oatmeal, a morning staple in many Nigerian households, is a fantastic source of soluble fibre. It contains beta-glucans, which have been shown to reduce inflammation in the body. Top your bowl with local fruits like bananas or strawberries for a tasty and anti-inflammatory start to your day.
Brown Rice
Brown rice is a fibre-rich alternative to white rice that provides lasting energy and helps manage blood sugar levels. Its fibre content can also help reduce inflammation. Enjoy it as the base for your favourite Nigerian stews or paired with grilled vegetables.
Spinach
Spinach is packed with vitamins, minerals, and antioxidants. Its high fibre content, combined with its anti-inflammatory properties, makes it a valuable addition to your diet. Try it in soups, stews, or sautéed with garlic for a quick and nutritious side dish.
Beans
Beans, such as black-eyed peas, are not only a rich source of fibre but also a staple in Nigerian cuisine. They are known to reduce inflammation due to their high levels of antioxidants and plant compounds. From classic Nigerian dishes like moi moi to delicious bean porridge, the options are endless.
Okra
Okra, known locally as “lady’s fingers,” is a versatile vegetable rich in fibre and nutrients. Its mucilaginous properties can help soothe inflammation in the digestive tract. Whether in a savoury okra soup or a tasty stew, okra can be a delicious way to reduce inflammation.
Plantains
Plantains are a beloved Nigerian food, and their high fibre content makes them a smart choice for fighting inflammation. Whether fried, boiled, or mashed into a delicious porridge (iyan), plantains can be a nutritious addition to your diet.
Tiger Nuts
Tiger nuts, or “aya” as they’re known locally, are an excellent source of fibre, vitamins, and minerals. They also contain oleic acid, which has anti-inflammatory properties. Snack on them or blend them into a creamy and dairy-free “kunun aya.”
Groundnuts (Peanuts)
Groundnuts are not only a tasty snack but also a good source of fiber and healthy fats. They contain resveratrol, a powerful antioxidant with anti-inflammatory effects. Enjoy them roasted, ground into peanut butter, or added to your soups and stews.
Brown Bread
Switching from white bread to whole-grain brown bread is an easy way to increase your fibre intake and reduce inflammation. It’s perfect for making sandwiches or enjoying with your favourite Nigerian soups.
Fruits
Fruits like oranges, mangoes, and guavas are high in fibre and packed with vitamin C and antioxidants. These nutrients can help combat inflammation and boost your overall health. Enjoy them as snacks or in fruit salads.
Incorporating these high-fibre Nigerian foods into your diet can be a flavourful journey toward reducing inflammation and promoting overall well-being.
