Introduction
Fibre is one of the most important nutrients for good health, yet most people don’t get enough of it. According to dietitians, adults should aim for 25–38 grams of fibre per day, but many of us fall short. Fibre helps with digestion, balances blood sugar, supports weight management, and keeps your heart healthy.
The good news? Adding more fibre to your diet is easy and delicious. From fruits and vegetables to grains, nuts, and seeds, there are plenty of natural foods that can boost your daily intake. Here’s a comprehensive list of 35 high-fibre foods you can enjoy every day.
High-Fibre Fruits
1. Apples
An apple a day really can make a difference. One medium apple with the skin provides about 4 grams of fibre, helping you stay full longer and aiding digestion.
2. Pears
Pears are one of the best fruit sources of fibre a medium pear offers around 5–6 grams. They also support gut health with natural prebiotics.
3. Raspberries
Raspberries are tiny but mighty, with 8 grams of fibre per cup. Add them to yogurt, oatmeal, or smoothies for a sweet, nutritious boost.
4. Bananas
Bananas are rich in resistant starch, a type of fibre that supports gut bacteria. One medium banana gives about 3 grams of fibre.
5. Avocados
A single avocado has 10 grams of fibre and heart-healthy fats. Spread it on toast or blend it into a smoothie for a creamy, filling snack.
6. Oranges
Besides vitamin C, oranges offer about 3–4 grams of fibre per fruit, making them a perfect on-the-go choice.
Vegetables Rich in Fibre
7. Carrots
A cup of raw carrots has about 4 grams of fibre. They’re crunchy, sweet, and great for both kids and adults.
8. Broccoli
Broccoli is not only rich in vitamins and minerals but also provides 5 grams of fibre per cup when cooked. It also contains compounds that support gut health.
9. Sweet Potatoes
One medium sweet potato has 4 grams of fibre and a wealth of beta-carotene, great for your skin and eyes.
10. Brussels Sprouts
These mini cabbages offer 4 grams of fibre per cup and are loaded with antioxidants. Roast them for a crispy, delicious side.
11. Spinach
Spinach is light but fibre-rich about 2.5 grams per cup cooked. It’s also high in iron and magnesium.
12. Artichokes
Artichokes are fibre superstars with 10 grams per medium artichoke. They also promote healthy gut bacteria.
High-Fibre Whole Grains
13. Oats
Oats contain a special soluble fibre called beta-glucan, which helps lower cholesterol. One cup of cooked oats provides 4 grams of fibre.
14. Quinoa
This gluten-free grain offers 5 grams of fibre per cup and all nine essential amino acids — great for vegetarians.
15. Brown Rice
Brown rice contains 3.5 grams of fibre per cup and keeps you full much longer than white rice.
16. Barley
Barley is rich in soluble fibre and can help regulate blood sugar. One cup cooked gives about 6 grams.
17. Bulgur
Common in Mediterranean diets, bulgur provides 8 grams of fibre per cup and cooks quickly, making it great for salads.
18. Whole Wheat Bread or Pasta
Choose whole wheat options for a boost of 3–5 grams per serving, compared to almost none in refined versions.
High-Fibre Legumes and Beans
19. Lentils
One of the most fibre-rich foods available — 15 grams per cooked cup. They also supply iron and plant-based protein.
20. Black Beans
Black beans provide 15 grams of fibre per cup and support heart and digestive health.
21. Chickpeas
A cup of chickpeas offers 12 grams of fibre. They’re great in salads, soups, or roasted as a snack.
22. Kidney Beans
These beans deliver 11 grams of fibre per cup and pair perfectly with chili or rice dishes.
23. Green Peas
A cup of cooked peas offers about 9 grams of fibre, along with a good amount of protein and vitamins A, C, and K.
24. Edamame
These young soybeans have 8 grams of fibre per cup and are packed with protein — a perfect plant-based snack.
Nuts and Seeds with High Fibre
25. Chia Seeds
Just two tablespoons of chia seeds pack 10 grams of fibre. They form a gel-like texture in liquid, which helps with digestion.
26. Flaxseeds
Ground flaxseeds provide 3 grams per tablespoon and contain omega-3 fatty acids that support heart health.
27. Almonds
A small handful (about 23 almonds) offers 3.5 grams of fibre, plus healthy fats and vitamin E.
28. Pistachios
Pistachios have 3 grams per ounce, making them a tasty, crunchy source of fibre and protein.
29. Sunflower Seeds
Just a quarter cup has 4 grams of fibre, along with magnesium and vitamin E.
High-Fibre Snack and Everyday Foods
30. Popcorn
Popcorn is a whole grain! Three cups of air-popped popcorn give 4 grams of fibre — a guilt-free snack when prepared without butter.
31. Oat Bran Muffins
Baked goods made with oat bran or whole wheat flour can add 5 grams per serving.
32. Dark Chocolate
Surprisingly, dark chocolate (at least 70% cocoa) offers 3 grams of fibre per ounce — just enjoy it in moderation.
33. Coconut
Unsweetened shredded coconut provides 7 grams of fibre per cup and adds texture to smoothies and desserts.
34. Whole Grain Crackers
Choose crackers made with oats, quinoa, or flax for about 3 grams of fibre per serving.
35. Psyllium Husk
A powerful soluble fibre supplement that provides up to 7 grams per tablespoon — great for smoothies or baking.
Tips from a Dietitian: How to Add More Fibre Safely
Adding more fibre is great, but it’s important to do it gradually to avoid bloating or stomach discomfort. Here’s how:
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Increase your fibre intake slowly over 1–2 weeks.
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Drink plenty of water to help fibre move through your system.
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Combine soluble (oats, beans, apples) and insoluble (wheat bran, vegetables) fibre for balanced digestion.
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Plan meals around whole foods instead of processed options.
Health Benefits of a High-Fibre Diet
Getting enough fibre can transform your health. It:
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Supports regular digestion and prevents constipation.
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Helps control blood sugar levels.
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Lowers cholesterol and supports heart health.
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Aids in weight management by keeping you full longer.
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Promotes a healthy gut microbiome, which supports your immune system.
Conclusion
Fibre is essential for your overall health and it’s easier than you think to get enough. By adding these 35 high-fibre foods to your diet, you’ll improve digestion, boost energy, and support long-term wellness naturally.
Small changes, like swapping white rice for quinoa or adding chia seeds to your breakfast, can make a big difference. Start today, and let fibre do the hard work for your health.
