High Fibre Foods You Should Eat
Strawberries
Strawberries are a delicious, healthy option that can be eaten fresh. Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Fibre content: 2 grams per 100 grams.
Avocado
The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Fibre content: 6.7 grams per 100 grams.
Apples
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fibre. Fibre content: 2.4 grams per 100 grams.
Raspberries
Raspberries are highly nutritious with a very strong flavour. They’re loaded with vitamin C and manganese. Fibre content: 6.5 grams per 100 grams.
Bananas
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fibre. Fibre content: 2.6 grams per 100 grams.
Other high fibre fruits
Blueberries: 2.4 grams per 100-gram serving
Blackberries: 5.3 grams per 100-gram serving
Carrots
The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body. Fibre content: 2.8 grams per 100 grams.
Beetroot
Beetroot is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium. Beetroot is also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance. Fibre content: 2.8 grams per 100 grams.
Broccoli
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet. It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients. Broccoli is also relatively high in protein, compared with most vegetables. Fibre content: 2.6 grams per 100 grams.
Artichoke
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world’s best sources of fibre. Fibre content: 5.4 grams per 100 grams.
Brussels sprouts
The Brussels sprout is a cruciferous vegetable that’s related to broccoli. They’re very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants. Fibre content: 3.7 grams per 100 grams.
Other high fibre vegetables
Almost all vegetables contain significant amounts of fibre. Other notable examples include:
Kale: 3.6 grams
Spinach: 2.2 grams
Tomatoes: 1.2 grams
All values are given for raw vegetables.
Lentils
Lentils are very cheap and among the most nutritious foods. They’re very high in protein and loaded with many important nutrients. Fibre content: 7.3 grams per 100 grams.
Kidney beans
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various nutrients. Fibre content: 6.8 per 100 grams.
Chickpeas
The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein. Chickpeas form the base of hummus, one of the easiest spreads to make yourself. You can slather it on salads, veggies, whole grain toast, and more. Fibre content: 7.6 per 100 grams of cooked chickpeas
Other high fibre legumes
Most legumes are high in protein, fibre, and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.
Other high fibre legumes include:
Cooked black beans: 8.7 grams
Cooked edamame: 5.2 grams
Cooked lima beans: 7 grams
Baked beans: 5.5 grams
Quinoa
Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years. It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few. Fibre content: 2.8 per 100 grams of cooked quinoa
Oats
Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals, and antioxidants. They contain a powerful soluble fibre called beta glucose, which has major beneficial effects on blood sugar and cholesterol levels. Overnight oats have become a staple for easy breakfast ideas. Fibre content: 10.1 grams per 100 grams of raw oats
Popcorn
If your goal is to increase your fibre intake, popcorn may be the best snack you can eat. Air-popped popcorn is very high in fibre, calorie for calorie. However, if you add a lot of fat, the fibre-to-calorie ratio will decrease significantly. Fibre content: 14.4 grams per 100 grams of air-popped popcorn
Other high fibre grains
Nearly all whole grains are high in fibre.
Almonds
Almonds are a popular type of tree nut. They’re very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. Almonds can also be made into almond flour for baking with a dose of extra nutrients. Fibre content: 13.3 grams per 100 grams.
Chia seeds
Chia seeds are tiny black seeds that are immensely popular in the natural health community. They’re highly nutritious, containing high amounts of magnesium, phosphorus, and calcium. Chia seeds may also be the single best source of fiber on the planet. Try them mixed into jam or some homemade granola bars. Fibre content: 34.4 grams per 100 grams of dried chia seeds
Other high fibre nuts and seeds
Most nuts and seeds contain significant amounts of fibre. Examples include:
Fresh coconut: 9 grams
Pistachios: 10 grams
Walnuts: 6.7 grams
Sunflower seeds: 11.1 grams
Pumpkin seeds: 6.5 grams
All values are for a 100-gram portion.
Sweet potatoes
The sweet potato is a popular tuber that’s very filling and has a delicious sweet flavour. It’s very high in beta carotene, B vitamins, and various minerals. Fibre content: 2.5 grams per 100 grams.
Dark chocolate
Dark chocolate is arguably one of the world’s most delicious foods. It’s also surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet. Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products that are loaded with added sugar. Fibre content: 10.9 grams per 100 grams of 70–85% cacao.
The bottom line
Fibre is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation. Most people don’t meet the recommended daily intake of on average 30g of fibre per day. Try adding some of the above foods to your diet to easily increase your fibre intake.
Extracts taken from Kris Gunnars from https://www.healthline.com