In the pursuit of a balanced and wholesome diet, the role of dietary fibre cannot be overstated. It’s the unsung hero that supports digestion, regulates blood sugar levels, and contributes to overall well-being. In this article, we’ll unveil the top ten high-fibre foods that not only pack a nutritional punch but also add a delightful array of flavors and textures to your meals.
Lentils and various legumes offer a convenient means to incorporate fibre into your meals, whether in soups, stews, or salads. For instance, edamame, which are steamed soybeans, make for an excellent fibre-rich snack. A cup of cooked lentils contains approximately 14.5 grams of fibre. Additionally, these legumes serve as a source of plant-based protein. Some bakers have begun integrating beans or bean flours into their baked goods, a practice that research indicates can still yield high-quality cakes. (1)(2)(3)
Nuts provide not only a rich supply of protein and beneficial fats but also a notable amount of fibre. For instance, a single serving of sunflower seeds and almonds contains over 3 grams of fibre. This can contribute significantly towards achieving the FDA’s suggested daily intake of 25 grams for women and 38 grams for men. It is advisable to opt for raw or dry-roasted nuts as opposed to pre-packaged varieties, which often undergo cooking in oils, potentially adding excess and superfluous calories. Additionally, nut butters can also be a substantial source of dietary fibre. (4)(5)(6)
This vegetable is often labelled as a high-fibre option. It belongs to the Brassica genus of plants, alongside cauliflower, cabbage, and kale, which means it is a cruciferous vegetable. This classification implies that it contains a variety of nutrients, not just fibre. Research indicates that one cup of broccoli provides about 2.4 grams of fibre, and this can have a positive impact on gut health by supporting beneficial gut bacteria, contributing to a balanced and healthy digestive system. (7)(8)(9)
There are several types of potatoes, including sweet potatoes, red potatoes, purple potatoes, and the classic white potato, all of which serve as excellent sources of fibre. Just one medium potato with its skin can offer nearly 3 grams of fibre. Despite its association with less nutritious forms like fries and chips, when prepared without frying in oil and excessive salt, potatoes offer numerous health benefits. (10)
Berries are renowned for their high antioxidant content, but they are also rich in fibre. Consuming just one cup of fresh blueberries provides 3.5 grams of fibre, and this amount is almost identical in a cup of frozen unsweetened blueberries. Blackberries, strawberries, and raspberries are similarly excellent sources of dietary fibre. Additionally, berries offer the advantage of being naturally low in calories, further enhancing their nutritional profile. (11)
Dried fruits such as figs, prunes, and dates are rich sources of dietary fibre and are often suggested for individuals experiencing occasional constipation. These fruits contain a natural sugar called sorbitol, which can aid in promoting regular bowel movements and increasing comfort. However, excessive consumption may result in cramping or diarrhoea, so it’s advisable to start with a small portion and gauge your body’s response after digestion before consuming larger quantities.
Avocados are incredibly versatile and complement a wide range of dishes, such as toast, salads, entrees, and eggs. While they are commonly praised for their abundant healthy fats, it’s worth noting that one cup of avocado contains about 10 grams of fibre.
According to research, the traditional adage “an apple a day keeps the doctor away” may not be entirely accurate. However, apples can contribute to your daily fibre intake. Depending on their size, apples typically contain approximately 3.5 grams of fibre. (12)
Genuine whole grains, present in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, are rich in fibre. A crucial tip to remember is that, according to the Food and Drug Administration, the first ingredient listed on a food package must be whole grains for it to be classified as a true whole grain product. (13) (14) (15)
One cup of popcorn contains one gram of fibre. When consumed in its natural state without butter, this snack is considered a whole grain that can help satisfy cravings with a good dose of fibre. (16)