Looking for high fibre foods? Most adults in the UK eat far less fibre than recommended.

The NHS recommends adults consume around 30g of fibre per day, yet average intakes are often closer to 18–20g. This matters because fibre plays an important role in digestive health, gut health, fullness, blood sugar balance and long-term health.

The good news is that increasing fibre doesn’t have to be complicated. Many everyday foods contain surprisingly high amounts of fibre while also providing protein, vitamins, minerals and beneficial plant compounds.

This guide ranks 50 of the best high fibre foods and shows exactly how much fibre they contain.

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Why Is Fibre Important?

Fibre is a type of carbohydrate that passes through the digestive system largely undigested.

Different fibres perform different functions:

Soluble Fibre

Dissolves in water to form a gel.

Found in:

• Psyllium husk
• Oats
• Apples
• Beans
• Lentils

Benefits:

• Supports fullness
• Helps slow digestion
• Supports healthy cholesterol levels
• Helps regulate blood sugar

Insoluble Fibre

Adds bulk to stools.

Found in:

• Wholegrains
• Wheat bran
• Nuts
• Vegetables

Benefits:

• Supports bowel regularity
• Helps food move through the digestive tract

Prebiotic Fibre

Feeds beneficial gut bacteria.

Found in:

• Garlic
• Onions
• Leeks
• Asparagus
• Chicory root

Benefits:

• Supports gut microbiome diversity
• Produces beneficial short-chain fatty acids

50 High Fibre Foods Ranked by Fibre Content

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Best High Fibre Foods for Women Over 40

If you only focus on a handful of fibre-rich foods, start with these. They provide a combination of fibre, protein, healthy fats and beneficial plant compounds that can help support digestion, fullness and overall wellbeing.

Food	Fibre (g)	Protein (g)
Chia Seeds	10.3	5.0
Lentils	7.9	9.0
Chickpeas	7.6	8.9
Oats	5.1	6.5
Flaxseed	4.0	2.6
Pear	5.5	0.6
Avocado	6.7	2.0
Raspberries	6.5	1.2
Broccoli	3.0	2.8
Edamame Beans	5.2	11.9

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Best High Fibre Foods for Fullness

Certain fibres absorb water and form a gel in the digestive tract, helping food move more slowly through the stomach. This may help support fullness and satisfaction after meals.

Food	Fibre (g)
Chia Seeds	10.3
Lentils	7.9
Chickpeas	7.6
Pear	5.5
Oats	5.1
Apple (with skin)	4.4
Avocado	6.7
Black Beans	8.7

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Best High Fibre Foods for Gut Health

These fibres contain prebiotic fibres that feed beneficial gut bacteria and support production of short-chain fatty acids.

Food	Main Fibre Type
Garlic	Inulin
Onion	Inulin
Leeks	Inulin
Asparagus	Inulin
Apples	Pectin
Oats	Beta-Glucans
Lentils	Soluble Fibre
Chickpeas	Soluble Fibre

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Best High Fibre Foods for Blood Sugar Balance

Foods rich in soluble fibre can help slow digestion and carbohydrate absorption.

Food	Fibre (g)
Oats	5.1
Lentils	7.9
Chickpeas	7.6
Pear	5.5
Apples	4.4
Black Beans	8.7
Navy Beans	10.5

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Best High Fibre Foods for Regularity

These foods help add bulk to stools and support healthy bowel function.

Food	Fibre (g)
Prunes	7.1
Lentils	7.9
Wholegrain Rye Bread	5.0
Kiwi Fruit	2.1
Brussels Sprouts	3.8
Pears	5.5
Green Peas	5.7

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Fibre Supplement Comparison

While whole foods should form the foundation of a healthy diet, fibre supplements can be a convenient way to increase daily fibre intake.

Supplement	Typical Serving	Fibre
Psyllium Husk	10g	~8g
Glucomannan	3g	~2.5–2.9g
Inulin	10g	~8–9g
Wheat Dextrin	10g	~8g

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Fibre Hall of Fame

Best Whole Food High Fibre Source

🏆 Chia Seeds

Best Legume

🏆 Lentils

Best Fruit

🏆 Raspberries

Best Budget High Fibre Food

🏆 Oats

Best for Gut Health

🏆 Garlic

Best High Fibre Supplement for Fullness

🏆 Glucomannan

Best All-Round High Fibre Supplement

🏆 Psyllium Husk

Best for Regularity

🏆 Psyllium Husk

Best High Fibre Combination for Women Over 40

🏆 Chia Seeds + Oats + Psyllium Husk

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What Does 30g of Fibre Look Like?

Many people are surprised how easy it can be to reach the recommended daily fibre target.

Breakfast ≈ 12g fibre

Porridge oats, chia seeds and raspberries

Lunch ≈ 8g fibre

Lentil soup with wholegrain bread

Dinner ≈ 10g fibre

Bean chilli with vegetables

Daily Total ≈ 30g fibre

Small changes throughout the day can make a significant difference to overall fibre intake.

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The Top 50 High Fibre Foods

Food	Ser/g	Fibre (g)	Calorie
1. Chia Seeds	30g	10.3	146
2. Psyllium Husk	10g	8.0	20
3. Black Beans	100g	8.7	132
4.Lentils	100g	7.9	116
5. Chickpea	100g	7.6	164
6. Artichoke	1 medium	6.8	60
7. Avocado	100g	6.7	160
8. Raspberry	100g	6.5	52
9. Green Peas	100g	5.7	84
10. Pear	Medium	5.5	101
11. Edamame	100g	5.2	121
12. Oats	50g	5.1	190
13. Rye Bread	2 slices	5.0	180
14. Sweet Potato	Medium	4.8	112
15. Baked Potato	Medium	4.7	161
16. Apple (skin on)	Medium	4.4	95
17. Kidney Beans	100g	6.4	127
18. Navy Beans	100g	10.5	140
19. Pinto Beans	100g	9.0	143
20. Flaxseed	15g	4.0	80
21. Almonds	30g	3.8	174
22. Brussels Sprouts	100g	3.8	43
23. Broccoli	100g	3.0	34
24. Carrots	100g	2.8	41
25. Kale	100g	3.6	49
26. Quinoa	100g cooked	2.8	120
27. Brown Rice	100g cooked	1.8	123
28. Barley	100g cooked	3.8	123
29. Bulgur Wheat	100g cooked	4.5	83
30. Figs	100g	3.0	74
31. Dates	100g	6.7	277
32. Prunes	100g	7.1	240
33. Blackberry	100g	5.3	43
34. Blueberry	100g	2.4	57
35.Strawberry	100g	2.0	32
36. Orange	Medium	3.1	62
37. Kiwi	Medium	2.1	42
38. Banana	Medium	2.6	105
39. Pistachio	30g	3.0	160
40. Walnuts	30g	2.0	185
41. Hazelnut	30g	2.8	178
42. Sunflower Seeds	30g	3.1	170
43. Pumpkin Seeds	30g	1.7	168
44. Asparagus	100g	2.1	20
45. Leeks	100g	1.8	31
46. Onion	100g	1.7	40
47. Garlic	100g	2.1	149
48. Cabbage	100g	2.5	25
49. Cauliflower	100g	2.0	25
50. Spinach	100g	2.2	23

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Soluble Fibre Key: Very High, High, Moderate, Low

Food	Fibre (g)	Calories	Soluble Fibre
Chia Seeds	10.3	146	High
Psyllium Husk	8.0	20	Very High
Black Beans	8.7	132	High
Lentils	7.9	116	Moderate
Chickpea	7.6	164	Moderate
Artichoke	6.8	60	Moderate
Avocado	6.7	160	Moderate
Raspberry	6.5	52	Moderate
Green Peas	5.7	84	Moderate
Pear	5.5	101	High (Pectin)
Edamame	5.2	121	Moderate
Oats	5.1	190	High (Beta-glucans)
Rye Bread	5.0	180	Moderate
Sweet Potato	4.8	112	Moderate
Baked Potato	4.7	161	Low
Apple (skin on)	4.4	95	High (Pectin)
Kidney Beans	6.4	127	High
Navy Beans	10.5	140	High
Pinto Beans	9.0	143	High
Flaxseed	4.0	80	High
Almonds	3.8	174	Low
Brussels Sprouts	3.8	43	Moderate
Broccoli	3.0	34	Moderate
Carrots	2.8	41	Moderate
Kale	3.6	49	Moderate
Quinoa	2.8	120	Low
Brown Rice	1.8	123	Low
Barley	3.8	123	High (Beta-glucans)
Bulgur Wheat	4.5	83	Moderate
Figs	3.0	74	Moderate
Dates	6.7	277	Moderate
Prunes	7.1	240	Moderate
Blackberry	5.3	43	Moderate
Blueberry	2.4	57	Moderate
Strawberry	2.0	32	Moderate
Orange	3.1	62	High (Pectin)
Kiwi	2.1	42	Moderate
Banana	2.6	105	Moderate
Pistachios	3.0	160	Low
Walnuts	2.0	185	Low
Hazelnuts	2.8	178	Low
Sunflower Seeds	3.1	170	Low
Pumpkin Seeds	1.7	168	Low
Asparagus	2.1	20	High (Prebiotic)
Leeks	1.8	31	High (Prebiotic)
Onion	1.7	40	High (Prebiotic)
Garlic	2.1	149	High (Prebiotic)
Cabbage	2.5	25	Moderate
Cauliflower	2.0	25	Moderate
Spinach	2.2	23	Low

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Easy Ways to Eat More Fibre

Breakfast

• Oats with berries and chia seeds
• Greek yogurt with flaxseed
• Wholegrain toast with avocado

Lunch

• Lentil soup
• Chickpea salad
• Bean wraps

Dinner

• Add beans to stews
• Swap white rice for barley
• Include vegetables at every meal

Snacks

• Pears
• Apples
• Nuts
• Roasted chickpeas

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High Fibre Foods -Frequently Asked Questions

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The Bottom Line

Most people would benefit from eating more fibre-rich foods. Beans, lentils, oats, berries, vegetables, nuts, seeds and psyllium husk can all help increase fibre intake while also providing valuable vitamins, minerals and plant nutrients.

Rather than focusing on a single food, aim to include a variety of fibre-rich foods throughout the day to support digestion, gut health and overall wellbeing.

Looking For More Fibre Advice?

• Soluble vs Insoluble Fibre Explained
• Why Fibre Could Be the Secret to a Better Menopause
• What Is Glucomannan? Benefits, Uses & Side Effects
• 9 Benefits of Fibre
• Appetite Regulation: How Fibre vs GLP-1 Compare
• Glucomannan for Weight Loss: Does It Work and How Does It Compare to Medications?
• The Real Causes of Bloating (and What Actually Helps)
• Plantago Ovata (Psyllium Husk): Benefits, Uses, Science and FAQs
• GLP-1 Foods: The Ultimate List for Appetite Control, Fat Loss & Blood Sugar

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