Foods with fiber

Sugar cravings usually hit hardest a couple of hours after a low-fibre meal, when blood sugar drops fast and the body wants a quick fix. Foods with real fibre slow that drop down, so the craving doesn’t spike the same way.

Berries: raspberries and blackberries carry around 6-8g fibre per cup, most of it in the skin and seeds. They’re sweet enough to satisfy a craving without needing anything added, and the fibre plus water content is what actually fills you up, not just the sugar.

Chia seeds: about 40% of chia seed by weight is soluble fibre. Two tablespoons soaked in liquid overnight turns into a gel-like pudding — a genuinely different texture from the dry seed, useful for people who don’t like the crunch.

Lentils and chickpeas: a cooked cup of lentils runs about 15-18g fibre and 18g protein. Both slow digestion down, which is why a lentil-based meal tends to hold off hunger longer than a rice-only one of the same size.

Oats: rolled oats carry beta-glucan, a soluble fibre that thickens as it cooks. A bowl in the morning with fruit on top covers a meaningful chunk of a day’s fibre target before lunch even starts.

Dates: dried dates run 7-8g fibre per 100g alongside potassium, iron and B vitamins. Eating a few dates instead of a chocolate bar or a fizzy drink gives a similar sweetness hit with fibre attached, which is the main practical difference between the two.

Whole fruit with skin on: apples, pears and plums keep their fibre intact when eaten whole — juicing or peeling strips most of it away, leaving mostly sugar behind.

Eggs aren’t a fibre source but pair well with any of the above: a high-protein breakfast alongside oats or fruit tends to hold off the mid-morning craving better than fruit alone.

Stock up on dates fruits and other kedai kurma picks to keep a fibre-forward snack drawer going.