With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake.
Next, discover what is fibre?, healthy high fibre, the truth about how much fibre you need, what the low-fibre diet is and 6 reasons to eat more beans and pulses.
Why is fibre so important?
Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool.
Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management.
Soluble vs insoluble fibre
There are two main types of dietary fibre: soluble and insoluble.
- Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits.
- Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables.
Both types are important, and a well-balanced diet should include a variety of both.
How much fibre per day?
It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended amount. By incorporating fibre-rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it.
20 fibre-rich foods
High-fibre legumes
1. Lentils
Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans.
Add them to soups, stews or salads for a fibre boost.
2. Pearl barley
Pearl barley is a source of the fibre beta-glucan. It also acts as a prebiotic, feeding the gut bacteria, promoting their growth and diversity and helping to lower cholesterol. Enjoy pearl barley in this barley, bacon & leek casserole, or in our barley & broad bean risotto.
3. Soya beans
Soya beans feature the soluble fibre pectin which may help to lower cholesterol, balance blood sugar and support overall gut health. Make the most of soya beans in salads, such as this prawn, avocado & soya bean salad, or our puy lentil salad with soy beans, sugar snap peas & broccoli.
4. Black beans
Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15g of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads.
5. Cannellini, kidney & pinto beans
As well as soya and black beans, other beans like cannellini, kidney and pinto are good contributors of fibre, including pectin, and as such may support gut health. Beans are also a great source of plant proteins and vitamins so are well worth including in your diet. Discover ways to cook with beans, and check out our bean stew recipe collection.
High-fibre fruits
6. Apples
Apples are a convenient and delicious source of fibre. A medium apple contains about 4g of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat.
7. Pears
Pears are another fruit that’s naturally high in fibre. A medium pear has about 5g of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack.
8. Avocados
Not only are avocados a great source of healthy fats, they’re also loaded with fibre. One avocado contains around 10g, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps.
9. Prunes
Prunes are a natural laxative, providing a sugar called sorbitol, which helps to soften stools and make them easier to pass. They're also rich in dietary fibre, which acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. Eat as they are, or enjoy as a topping for porridge.
High-fibre vegetables
10. Broccoli
Broccoli is one of the best vegetables for fibre, with one cup offering around 5g. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir-fries and casseroles.
11. Sweet potatoes
Sweet potatoes are not only a great source of vitamins A and C, but also provide about 4g of fibre per medium potato (skin-on). They contain both soluble and insoluble fibre, making them a great fibre-rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes.
12. Brussels sprouts
Don't just eat sprouts for Christmas – this humble cruciferous veg is rich in soluble fibre, which helps to feed good gut bacteria, and also rich in sulphur, which may help to support the gut lining. Discover how to make brussels dazzle in our sprout recipe collection.
13. Artichokes
Artichokes are rich in fibre and other nutrients which help to support several aspects of health, including heart health, digestion and liver health. Find out how to cook artichokes, try the leaves simply served with parmesan butter, and discover other versatile ways to enjoy them in our artichoke recipe collection.
14. Asparagus
Studies suggest that the fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Enjoy asparagus in salads, risottos and traybakes, or try our asparagus soup.
Other high-fibre foods
15. Almonds
Almonds have around 14g of fibre per cup. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce.
16. Other nuts
Nuts are a fantastic source of insoluble fibre, packed with vitamins, minerals and healthy fats. Alongside almonds, hazelnuts, pistachios and pecans are rich sources of fibre. Regularly including these tasty morsels in your meals and snacks can support the body in a variety of ways, including helping heart health, managing weight and enhancing overall wellbeing.
17. Oats
Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4g of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre.
18. Chia seeds
Chia seeds are tiny but mighty. Just two tablespoons contains about 10g of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yogurt or smoothies, or make chia pudding for a fibre-rich snack.
19. Flaxseeds (linseeds)
Studies show that flaxseeds support gut health and microbial diversity, improving stool consistency and cholesterol excretion. Rich in fibre, the seeds (sometimes known as linseeds) are most effective when milled or soaked in water. Try adding to your morning porridge, or into flapjacks.
20. Popcorn
Air-popped popcorn is an easy way to increase fibre. A wholegrain, popcorn is a naturally nutritious snack – especially when prepared plain versus with sugar or salt – featuring antioxidants, vitamins and minerals. Try healthier popcorn in our rosemary, garlic & chilli popcorn.
How should I increase my fibre intake?
Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre-rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and wholegrains to make sure you get both soluble and insoluble fibre.
A few final tips:
- Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time.
- Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools.
- Swap refined grains for wholegrains – choose brown rice, wholewheat bread and oats instead of white rice or white bread.
- Snack smart – keep high-fibre snacks like fruit, nuts and wholegrain crackers on hand.
Fibre is one of the most underrated nutrients, yet it has far-reaching effects on health, from digestion and heart health to blood sugar and weight management. By incorporating these 10 high-fibre foods into your diet, you’ll be doing your body a huge favour.
Further reading:
What not eating enough fibre does to your body
10 ways to cut down on sugar
I’ve been eating 30 plant foods a week for a year. Here’s why it’s easier than 5-a-day
Healthy swaps: 5 simple changes to make
Top 20 healthiest foods
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