Fibre might not be the flashiest nutrient, but it’s one of the most important for keeping our bodies healthy and happy. You’ve probably heard about it from doctors, nutritionists, and even your mom, but what is fibre really, and why is it so essential?
Dietary fibre is a type of carbohydrate that our bodies can’t digest, and it comes in two forms: soluble and insoluble. Soluble fibre helps regulate blood sugar, supports heart health, and aids digestion, while insoluble fibre keeps you feeling full and promotes a healthy digestive system by encouraging regular bowel movements.
Adding more fibre to your diet can have lasting benefits, from keeping your gut happy to helping you maintain a healthy weight. And the best part? High-fibre foods are as tasty as they are nutritious.
The daily recommendation for adults is to consume 25–30 grams (g) of fibre from foods, rather than supplements. Incorporating a variety of these foods into your daily diet can help you meet this goal.
Here are some of the most delicious high-fibre foods that can easily fit into your daily routine. Each food is packed with fibre and comes with its own unique health benefits.
1. Chia Seeds
Serving size: One serving of 28 grams, or 2 1/2 tablespoons (tbsp), provides around 11 g of fibre
These tiny seeds are a fibre powerhouse, with just a couple of spoonfuls providing a third of your daily recommended fibre intake. In addition to being an excellent source of fibre, they are also rich in omega-3 fatty acids, which help reduce overall inflammation. They’re perfect for sprinkling into smoothies, yogurt, or oatmeal.
2. Raspberries
Serving size: 1 cup provides 8 g of fibre
Sweet and tart, raspberries are an antioxidant-rich berry that delivers an impressive dose of fibre in every handful. A great source of fibre, vitamin C, and powerful antioxidants, raspberries provide numerous health benefits. You can easily incorporate them into your diet by adding them to your morning cerea, oatmeal, smoothies, yogurt or as a convenient snack
3. Lentils
Serving size: 1 cup cooked provides around 15 g of fibre
Lentils are versatile and easy to incorporate into soups, stews, and salads. They’re packed with fibre, magnesium, and protein, making them a great plant-based option for any meal.
4. Black Beans
Serving size: 1 cup cooked provides 15 g of fibre
Black beans are a filling, protein, antioxidant, and fibre-rich legume that can help maintain blood sugar levels. They work beautifully in chili, tacos, or even as a salad or bowl topping.
5. Sweet Potatoes
Serving size: 1 cup, or 200 g of baked sweet potato with the skin on provides around 6 g of fibre
Known for their vibrant orange colour and natural sweetness, sweet potatoes are a delicious way to boost your fibre intake. They are packed with calcium, potassium, and vitamins A and C, all of which contribute to healthy bones and a strong immune system. Additionally, potassium can help maintain regular blood pressure. Whether roasted, mashed, or blended into soups, sweet potatoes are as versatile as they are nutritious.
6. Almonds
Serving size: 1 ounce (about 23 almonds) provides 3.5 g of fibre
Almonds are a crunchy, fibre-rich snack that also provides healthy fats and protein. Grab a handful for an easy on-the-go snack, or use them to top off your favourite salad.
7. Avocados
Serving size: 1 avocado (7-ounces) provides 14 g of fibre
Avocados are creamy, delicious, and loaded with fibre and healthy fats. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk. Whether spread on toast, sliced into salads, or blended into smoothies, they’re a nutritional powerhouse.
8. Oatmeal
Serving size: 1 cup of prepared oatmeal provides 4 g of fibre
Oats are among the healthiest grains on earth. As a gluten-free whole grain, they are an excellent source of essential vitamins, minerals, fibre, and antioxidants. A breakfast staple, oats provide a significant amount of soluble fibre, which can help lower cholesterol and support heart health. For a fibre-packed start to your day, mix them with fruit and nuts.
9. Artichokes
Serving size: 1 cup, or 170 g of cooked artichoke contains 10 g of fibre
Artichokes are one of the highest-fibre vegetables available, making them a satisfying addition to salads or a flavourful side dish when steamed and paired with your favourite sauce. Low in fat, artichokes are rich in fibre, vitamins, minerals, and antioxidants. They are particularly high in folate and vitamin C, while also providing essential minerals like magnesium, phosphorus, and potassium.
10. Pears
Serving size: 1 medium provides 6 g of fibre
Juicy and sweet, pears are an excellent source of soluble fibre that can be enjoyed raw or baked for a comforting dessert. Their natural sweetness makes them an easy addition to your fibre intake. Rich in nutrients and beneficial plant compounds, pears may also aid in weight loss and help protect against certain chronic conditions.
Incorporating these high-fibre foods into your daily meals can make a huge difference in your long-term health. Whether you’re adding chia seeds to your morning smoothie or enjoying a roasted sweet potato for dinner, the benefits of fibre will boost your digestion, support heart health, and keep you feeling fuller for longer. Make these tasty, fibre-rich foods a regular part of your diet and reap the rewards of a healthier, more balanced life!
