what foods are high in fibre
Foods that are high in fibre are mainly plant-based: vegetables, fruits, whole grains, legumes, nuts, seeds and some fortified products.
What “high in fibre” means
Fibre is the part of plant foods your body cannot fully digest, but it helps digestion, supports healthy blood sugar and cholesterol, and keeps you feeling full.
Adults are generally advised to aim for around 25–38 g of fibre per day, depending on age and sex.
Top high‑fibre food groups
- Vegetables (especially with skins where edible)
* Broccoli, Brussels sprouts, carrots, beetroot
* Artichoke, sweet potato (with skin), pumpkin, peas, green beans, leafy greens
- Fruits (fresh or lightly processed, with skins where possible)
* Pears, apples, berries, oranges, bananas, kiwifruit
* Dried fruit like prunes, figs, dates (very concentrated, so use small portions)
- Legumes (very high in fibre)
* Lentils, split peas, chickpeas
* Kidney beans, black beans, pinto beans, lima beans, soybeans
- Whole grains (choose “whole”, not refined)
* Oats, barley, bulgur, brown rice, quinoa
* Wholemeal/whole‑wheat bread, whole‑grain pasta
* High‑fibre breakfast cereals like bran or shredded wheat
- Nuts and seeds (small amounts pack a lot of fibre)
* Almonds, pistachios, pecans, walnuts
* Chia seeds, flaxseeds, sunflower and pumpkin seeds
- Other fibre‑rich options
* Popcorn (air‑popped, minimal added fat/salt)
* Some dark chocolate with high cocoa content
* Certain fortified foods and cereals labeled as high fibre
Sample everyday swaps
- White bread → whole‑grain or rye bread
- White rice → brown rice, quinoa or barley
- Sugary snacks → fruit plus a handful of nuts
- Low‑fibre cereal → oat‑ or bran‑based cereal
Simple high‑fibre meal ideas
- Breakfast
- Porridge oats topped with berries, banana and a spoon of chia or flaxseed
* Whole‑grain toast with peanut butter and sliced fruit
- Lunch
- Lentil or bean soup with whole‑grain bread
* Large salad with mixed vegetables, chickpeas or beans, and nuts or seeds
- Dinner
- Stir‑fry with lots of vegetables, tofu or beans, and brown rice
* Baked potato with skin, topped with bean chilli and a side of salad
- Snacks
- Fresh fruit, a small handful of nuts, carrot sticks with hummus, or air‑popped popcorn
How to increase fibre safely
- Increase fibre gradually to reduce gas and bloating.
- Drink plenty of fluids so the fibre can work properly and not worsen constipation.
- If you have gut conditions (like IBS, IBD) or are on treatment for serious illness, check with a healthcare professional before making big changes.
| Food | Approximate fibre content | Notes |
|---|---|---|
| Lentils (1 cup cooked) | ~15–16 g fibre | [3][9]Very high in fibre and protein; great for soups and curries. |
| Black beans (1 cup cooked) | ~15 g fibre | [3][9]Use in chilli, burritos, salads. |
| Pear with skin (1 medium) | ~5–6 g fibre | [7][3]Easy high‑fibre snack. |
| Raspberries (1 cup) | ~8 g fibre | [3]Great on yoghurt, porridge, or as a snack. |
| Oats (1 cup cooked) | ~4 g fibre | [7][3]Contains soluble fibre that supports cholesterol and blood sugar. |
| Chia seeds (2 tbsp) | ~9–10 g fibre | [5][3]Very concentrated; mix into yoghurt, smoothies, or porridge. |
| Broccoli (½ cup cooked) | ~2.5 g fibre | [6][3]Also rich in vitamins C and K. |
| Artichoke (1 cup cooked) | ~9–10 g fibre | [3]One of the highest‑fibre vegetables. |
| Whole‑wheat spaghetti (1 cup cooked) | ~6 g fibre | [7]Higher fibre than regular pasta; pair with vegetable‑rich sauces. |
Information gathered from public forums or data available on the internet and portrayed here.
