10 high fibre foods

Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management.

Soluble & insoluble fibre

There are two main types of dietary fibre: soluble and insoluble.

Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits.
Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in whole grains, nuts and many vegetables.

Both types are important, and a well-balanced diet should include a variety of both.

How much fibre per day?

It is recommended that adults consume 30g of fibre per day, but more than 90 percent of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey (NDNS). The average is around 15-18g daily – half the recommended amount. By incorporating fibre rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it.

10 fibre rich foods

1. Lentils

Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans.

Add them to soups, stews or salads for a fibre boost.

2. Oats

Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4 grams of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre.

3. Chia seeds

Chia seeds are tiny but mighty. Just two tablespoons contains about 10 grams of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yoghurt, smoothies or make chia pudding for a fibre-rich snack.

4. Black beans

Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15 grams of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads.

5. Apples

Apples are a convenient and delicious source of fibre. A medium apple contains about 4 grams of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat.

6. Broccoli

Broccoli is one of the best vegetables for fibre, with one cup offering around 5 grams. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir fries and casseroles.

7. Pears

Pears are another sweet and juicy fruit that’s naturally high in fibre. A medium pear has about 5 grams of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack.

8. Avocados

Not only are avocados a great source of healthy fats, but they’re also loaded with fibre. One avocado contains around 10 grams, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps.

9. Nuts

Nuts are a fantastic source of insoluble fibre. Almonds have around 14 grams per cup, and pistachios and hazelnuts are high in fibre too. Nuts are packed with vitamins, minerals, healthy fats. Regularly including these tasty morsels in your meals and snacks can support heart health, help manage weight, and enhance overall well-being. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce.

10. Sweet potatoes

Sweet potatoes are not only a great source of vitamins A and C but also provide about 4 grams of fibre per medium potato (skin on). They contain both soluble and insoluble fibre, making them a great fibre rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes.

Overall, which foods are high in fibre?

Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and whole grains to make sure you get both soluble and insoluble fibre.

A few final tips:

Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time.
Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools.
Swap refined grains for whole grains – choose brown rice, whole wheat bread, and oats instead of white rice or white bread.
Snack smart – keep high fibre snacks like fruit, nuts and whole grain crackers on hand.

Fibre is one of the most underrated nutrients, yet it has far reaching effects on health – from digestion and heart health to blood sugar and weight management. By incorporating these 10 high fibre foods into your diet, you’ll be doing your body a huge favour.