10 High-Fibre Foods

Fibre is a complex carbohydrate found in a variety of plant-based foods that plays an essential role in supporting healthy digestion, regulating blood sugar levels, and promoting overall well-being.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance that helps to treat diarrhoea, lower cholesterol, and regulate blood sugar. Insoluble fibre, on the other hand, doesn’t dissolve in water and adds bulk to your stool, helping to prevent constipation and support healthy bowel movements.

Incorporating both types of fibre into your diet can have a profound impact on your digestive health and other bodily functions. Here are some of the key benefits of fibre:

  • Reducing Cholesterol: Fibre can help reduce cholesterol absorption in the digestive tract, especially when paired with statins or fibre supplements like psyllium.

  • Promoting a Healthy Weight: High-fibre foods are often lower in calories and help you feel fuller for longer by slowing digestion, which can assist with weight management.

  • Managing Blood Sugar: Fibre slows down the breakdown of foods, which helps regulate blood sugar levels and prevents spikes in glucose.

  • Reducing Cancer Risk: A diet high in fibre may reduce the risk of certain cancers, particularly colon cancer. Some types of fibre, like the pectin in apples, also have antioxidant properties.

Now that you know how fibre benefits your body, here are 10 of our dietitian’s favourite high-fibre foods:

1. Chia Seeds

Chia seeds are tiny but mighty. Just 2 tablespoons pack an impressive 10g of fibre. These little seeds also contain omega-3 fatty acids, calcium, and magnesium, making them a great choice for digestive health and bone support. Try sprinkling them over your cereal, adding them to smoothies, or making chia pudding for a fibre-packed treat.

2. Avocados

Avocados are not only rich in healthy fats, but they also provide a decent amount of fibre, with 1 medium avocado offering around 10g. This creamy fruit is great for digestive health and also supports heart health thanks to its monounsaturated fats. Enjoy avocados in salads, sandwiches, or as a topping for toast.

3. Chickpeas

Chickpeas are a great source of fibre, with nearly 13g per cooked cup. They’re also high in protein and a variety of essential nutrients like iron, magnesium, and B vitamins. Add them to hummus, salads, or soups, or roast them for a crunchy, fibre-filled snack.

4. Raspberries

Raspberries are one of the best fruit sources of fibre, offering 8g per cup. They’re also packed with vitamin C, which supports immune health, and polyphenols, which help reduce inflammation. Add them to yogurt, smoothies, or enjoy them fresh as a nutritious snack.

5. Broccoli

Broccoli is not only a nutritious vegetable but also a fantastic source of fibre. A cup of cooked broccoli provides around 3g of fibre. It’s also rich in vitamin C and antioxidants. Enjoy broccoli steamed, roasted, or in stir-fries to boost your fibre intake.

6. Lentils

Lentils are an excellent source of fibre, providing about 15g per cooked cup. In addition to fibre, they’re packed with plant-based protein, iron, and B vitamins. Add lentils to soups, salads, stews, or even veggie burgers to boost your fibre intake while supporting heart and digestive health.

7. Sweet Potatoes

Sweet potatoes are a fibre-rich food, offering about 5g of fibre per potato. Packed with vitamins A and C, they help support immune health and digestion. Roast them as wedges, mash them with spices, or add them to grain bowls for a fibre-filled side dish.

8. Oats

Oats are an excellent whole grain that provides around 4g of fibre per half-cup serving. They’re also packed with beta-glucan, a type of soluble fibre that helps lower cholesterol. Enjoy them as oatmeal, add them to smoothies, or use them in baked goods for a nutritious and filling start to your day.

9. Almonds

Almonds are a nutrient-dense snack that provides 3.5g of fibre per 30g serving. They’re also rich in healthy fats, vitamin E, and magnesium. Enjoy almonds on their own, add them to salads, or use almond butter on toast for a satisfying, fibre-rich option.

10. Green Peas

Green peas are often overlooked, but they’re actually a great source of fibre, with 7g per cup. They also offer significant amounts of vitamin C, K, and several B vitamins that support immunity and overall health. Green peas are delicious in rice dishes, pastas, soups, and even dips.

Important note: If you’re increasing your fibre intake, it’s important to do so gradually and drink plenty of water. This helps prevent any discomfort, such as bloating and gas.

Need More Guidance?

If you're looking for personalised nutrition advice or have specific dietary concerns, our team of Accredited Practicing Dietitians are here to help!

To book an appointment, visit the link below or call us on 07 4566 0765.

Leah Stjernqvist