Dietary Fibre is an essential component of your diet. It helps keep your digestive system healthy, increases the good bacteria in your gut, and can even reduce the risk of certain diseases.
The recommended daily fibre intake for adults is approximately 25 grams for women, and 38 grams for men, per day. For a more in depth look at the reasons you need to be getting enough fibre in your diet, why not take a gander at our previous article Why is Fibre Important?
To make life easier, and make sure you’re hitting your RDA for fibre, we’ve compiled a handy list of some high fibre foods. They’re not just great sources of fibre, but also healthy, tasty, and satisfying – so without further ado, let’s get on with the list!
Nuts
First up on the list, is the small but mighty nut! Not only are nuts nutritional powerhouses, they’re an excellent supply of fibre too.
Pine nuts, pistachios, hazelnuts, and pecans are all great choices when it comes to upping your daily fibre. However, almonds are the clear winner when it comes to the highest fibre content.
Fibre content: Almonds – Approx. 13.3 grams per 100 grams
Popcorn
If you’re looking to increase your fibre intake, then popcorn just might be one of the best snacks you can choose to munch on.
Plain, air-popped popcorn is extremely high in fibre, calorie for calorie. Just remember, if you add a lot of sugar, or fat, such as oil, to your popcorn, the fibre-to-calorie ratio will be considerably lower.
Fibre content: Approx. 14 grams per 100 grams
Chia Seeds
If you haven’t heard about chia seeds yet – let us introduce you! Chia seeds are tiny black seeds that are becoming increasingly popular and may just be one of the best fibre sources on the planet.
They are often referred to as a superfood due to their exceptionally high nutritional value, containing high amounts of magnesium, phosphorus, and calcium.
Head over to our recipe page to find a wide range of Chia seed recipes from Blueberry Jam to Banana Muffins – delicious!
Fibre content: Approx. 34.4 grams per 100 grams
Beans
Not only are beans a great source of plant protein, making them a great meat alternative, they are also an excellent way to get more fibre in your diet.
Black beans, pinto beans, mung beans and aduki beans are all great choices for upping your fibre intake. However, haricot beans take the crown as the highest fibre bean in town.
Fibre content: Haricot Beans - Approx. 8 grams per 100 grams
Apples
You’ve probably heard the saying ‘An apple a day, keeps the doctor away’. Turns out, there could be a lot of truth to that.
Many fruits are filled with fibre, but apples, especially with the skin on, are the perfect pick for increasing your fibre intake. Plus, they count as one of your five a day!
Fibre content: Approx. 2.4 grams per 100 grams, or 4.4 grams in a medium-sized apple.
Lentils
Looking for a cheap, simple, and nutritious food source? Well, look no further than lentils!
Along with being high in fibre, they’re also as high in protein and loaded with many important nutrients. Lentils are an easy addition to your diet, add them to soups, stews, curries, salads and even desserts!
Fibre content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams
Sweet Potatoes
Are you a sweet potato lover? If so, we have good news for you! Sweet potatoes are bountiful in vitamins, minerals, antioxidants, and of course, fibre.
Not to mention, they provide a wide range of health benefits and are a simple, and delicious, addition to your diet.
Fibre content: Approx. 2.5 grams per 100 grams or 3.8 grams for a medium-sized boiled sweet
Chickpeas
Another type of legume that’s loaded with not just healthy fibre, but also vitamins, minerals, and plant protein is chickpeas.
Easily included in your diet, they can be used in many different recipes. Chickpeas are also the main ingredient of hummus, which is a simple spread you can make yourself.
Fibre content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams
Berries
Berries get a lot of attention for their antioxidants, but they’re filled with healthy fibre too. Raspberries are a particularly rich source, but blackberries, strawberries, and blueberries are also a great choice for increasing your fibre intake.
Another one of the biggest benefits of eating berries is that they’re also naturally low in calories. Sounds like a win-win to us!
Fibre content: Raspberries - Approx. 7 grams per 100 grams
Quinoa
Quinoa is a pseudo-cereal that is an excellent source of plant protein, along with being high in fibre.
It has many other health benefits and is packed full of other nutrients including, zinc, iron, magnesium, potassium, and antioxidants.
Fibre content: Approx. 3 grams per 100 grams
