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Top 10 Healthy Nigerian Swallows You Must Try

In Nigeria, the term “swallow” refers to starchy foods that are transformed into a paste and consumed with Nigerian soups. These swallows are made from grains, cereals, starchy roots, and vegetables, and take the form of pastes or dumplings. Swallows are so named due to the way they are eaten.

There are several nutritious Nigerian swallows that can be combined with a range of delicacies. However, not everyone views swallows as entirely healthy since they are frequently linked to weight gain and a lack of nutrients. Nevertheless, Nigerian swallows are extremely nourishing and good for you.

If you’re a fan of swallows and want to eat healthily or follow a weight loss diet, you may wonder which Nigerian swallow is the healthiest. Here is a list of healthy Nigerian swallows that you can consider.

10 Healthy Nigerian Swallows

Here is a list of healthy Nigerian swallows that you can consider.

1. Eba (Garri)

Eba (Garri)

A traditional staple food made from processed cassava tubers, rich in carbohydrates and fiber that aids digestion, prevents constipation and helps to keep you full for longer.

2. Fufu (Akpu)

health benefits of Fufu (Akpu)

A starchy staple food made by boiling cassava or cocoyam into a smooth, dough-like consistency. It is rich in carbohydrates, low in cholesterol and fat, and high in fiber.

3. Wheat Meal

Wheat Meal

A pale brown swallow made from whole wheat grains that contains a lot of natural fiber, which helps control blood sugar levels, aids in weight loss by keeping you full for a long period, and is low in calorie content.

4. Tuwo Shinkafa

Tuwo Shinkafa

A type of swallow made from rice flour, it is gluten-free and low in calories, making it a healthier alternative to other types of swallow.

5. Pounded Yam

Pounded Yam

Made from yam, pounded yam is high in antioxidants and important minerals like potassium, iron, and vitamin C, which supports the body’s immune system and is excellent for people suffering from arthritis or asthma.

6. Semolina

Semolina swallow

A coarsely ground product made from the purified middlings of durum wheat, which is rich in calories and carbohydrates, and provides magnesium, phosphorus, and potassium.

7. Tuwo Masara

Tuwo Masara

Made from corn flour, this swallow aids digestion, lowers stomach acidity, and prevents constipation.

8. Amala


A popular food in Nigeria, Amala is made from yam, plantain, or cassava flour and is rich in nutrients and antioxidants that can aid in lowering cancer risk and improve metabolism and eyesight.

9. Tuwon Dawa

Tuwon Dawa

A type of swallow made from pounded guinea-corn that is thickened and solidified. It is traditionally served alongside soups such as Miyan Kuka and okra, and is rich in nutrients like magnesium and calcium.

10. Oatmeal swallow

oatmeal swallow

Oatmeal swallow is a type of swallow made from blended oats, and is considered to be the healthiest swallow in Nigeria due to its high nutrient content. Oatmeal is packed with several essential nutrients such as magnesium, iron, copper, protein, carbohydrate, fiber, and more, which can aid in digestion and also help to lower blood sugar and cholesterol levels.

Additionally, oatmeal swallow is a low-fat, gluten-free, and cholesterol-free option, which makes it ideal for individuals who are on a diet and looking to lose weight, or those who want to maintain their weight loss goals without feeling hungry.

Chukwuebuka Martins

Chukwuebuka Martins is a writer, researcher, and health enthusiast who specializes in human physiology. He takes great pleasure in penning informative articles on many aspects of physical wellness, which he then thoroughly enjoys sharing to the general public.

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