Looking for 50 high fibre foods ranked by fibre content? Then you’re in the right place. As 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 intake 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 Intake 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.

Soluble Fibre is found in:

• Psyllium husk
• Oats
• Apples
• Beans
• Lentils

Soluble Fibre Benefits:

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

Insoluble Fibre

Insoluble Fibre adds bulk to stools.

Insoluble Fibre is found in:

• Wholegrains
• Wheat bran
• Nuts
• Vegetables

Insoluble Fibre Benefits:

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

Prebiotic Fibre

Prebiotic Fibre feeds beneficial gut bacteria.

Prebiotic Fibre is found in:

• Garlic
• Onions
• Leeks
• Asparagus
• Chicory root

Prebiotic Fibre Benefits:

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

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How to Use This High Fibre Foods Chart

Not all high-fibre foods are equal when it comes to everyday portions.

For example, chia seeds are exceptionally fibre-rich, but a typical serving is much smaller than a portion of cooked lentils or vegetables.

That’s why it’s important to look at fibre per serving, rather than simply comparing foods per 100g.

When choosing foods, consider three things:

• Fibre content: How many grams does a realistic serving provide?
• Variety: Does the food contribute a different type of fibre to your diet?
• Practicality: Is it something you can easily include in regular meals?

You don’t need to choose only the highest-ranked foods. Combining wholegrains, beans, lentils, fruit, vegetables, nuts and seeds throughout the day is a practical way to work towards the recommended 30g daily intake.

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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
Black Beans	8.7
Lentils	7.9
Chickpeas	7.6
Avocado	6.7
Pear	5.5
Oats	5.1
Apple (with skin)	4.4

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

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

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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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High 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 Fibre 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

50 High Fibre Foods Ranked by Fibre Content

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

Fibre and calorie values are approximate and based on the serving sizes shown. Rankings are based on fibre per listed serving, rather than per 100g. Nutritional values may vary depending on variety, preparation and product.

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Soluble Fibre Key: Very High High Moderate Low Prebiotic Pectin Beta-glucans

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

Fibre and calorie values are approximate and relate to the serving sizes in the main chart. Soluble-fibre classifications are indicative rather than measured amounts and may vary by food variety and preparation.

Download a copy of all this and much much more below!

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What Happens to Your Body When You Start Eating More Fibre?

Eating more fibre isn’t just about keeping your bowels regular. Fibre influences how food moves through your digestive system, how full you feel after meals and even what happens to some of the food you don’t digest.

But what can you actually expect when you increase your daily fibre intake?

1. You May Feel Fuller After Eating

Have you noticed that some meals keep you satisfied for hours, while others leave you looking for a snack?

Fibre can play a part in that difference.

Certain soluble fibres absorb water and form a gel-like consistency in your digestive tract. This can slow the movement of food through the stomach and small intestine, helping you feel satisfied after eating.

Foods such as oats, beans, lentils and chia seeds can make meals more filling, particularly when combined with protein and healthy fats.

What you might notice: You may feel satisfied for longer after meals and less inclined to snack between them.

2. Your Bowel Movements May Become More Regular

One of the most noticeable changes when you increase fibre is often what happens when you go to the toilet.

Different fibres work in different ways. Insoluble fibre adds bulk to stools, while some soluble fibres retain water and help stools maintain a softer consistency.

Together, these properties can support normal bowel function, although individual responses vary.

What you might notice: More regular bowel movements, stools that are easier to pass and less straining, especially if your previous diet was low in fibre.

3. You Might Experience More Gas or Bloating Initially

This is one of the most common surprises when people start eating more fibre.

Some fibres, particularly fermentable fibres such as inulin, reach the large intestine where gut bacteria break them down.

During fermentation, gases are produced. If you suddenly increase your intake of beans, lentils, onions or other fibre-rich foods, you may notice more wind, bloating or abdominal rumbling.

What you might notice: Temporary bloating or increased gas, particularly during the first few days of a dietary change.

Helpful tip: Increase fibre gradually, drink enough fluids and spread high-fibre foods throughout the day rather than eating a large amount at once.

4. Your Gut Bacteria Get More to Work With

Not all fibre is digested by your body. Some passes through the small intestine and becomes food for microorganisms living in your large intestine.

Certain fermentable fibres, including inulin, are used by gut bacteria, which produce compounds known as short-chain fatty acids during fermentation.

These compounds play important roles in the normal functioning of the colon.

Different fibres are fermented to different degrees, which is one reason eating a variety of plant foods is worthwhile.

What you might notice: You probably won’t feel your gut bacteria changing directly. Any noticeable digestive changes vary considerably between individuals.

5. Your Blood Sugar Response to Meals May Change

Fibre can also influence how quickly carbohydrates are digested and absorbed.

Some viscous soluble fibres slow the movement of nutrients through the digestive system, which can moderate the rise in blood glucose after certain meals.

The overall effect depends on the type of fibre, the food itself and what else you eat.

What you might notice: You may experience more sustained fullness after some fibre-rich meals, although changes in blood glucose aren’t something you can reliably judge by how you feel.

6. Your Cholesterol Levels May Benefit Over Time

Certain soluble fibres, particularly beta-glucans from oats and barley, have well-established effects on blood cholesterol when consumed in sufficient amounts.

Their gel-forming properties can influence how bile acids are handled in the digestive system, contributing to lower blood cholesterol.

This isn’t an immediate sensation. Any measurable change would take time and depends on your overall diet and the quantity and type of fibre consumed.

What you might notice: Usually nothing you can feel directly. Cholesterol changes are measured through a blood test.

How Long Does It Take to Notice a Difference?

There’s no single timetable because it depends on how much fibre you currently eat, the types you add and how your digestive system responds.

Timeframe	What you might experience
First few days	Changes in fullness, wind or bloating
Within 1–2 weeks	Possible changes in stool consistency and bowel regularity
Over several weeks	Gradual adaptation to a more fibre-rich eating pattern
Longer term	Potential benefits associated with consistently meeting fibre recommendations

These are general possibilities, not guaranteed results or fixed timelines.

The Best Way to Increase Fibre Without Feeling Uncomfortable

If you’re currently eating around 15–20g of fibre a day, jumping straight to 30g overnight may leave you feeling uncomfortable.

Instead, make small changes:

• Add berries, oats or seeds to breakfast.
• Swap white bread or pasta for wholegrain alternatives.
• Include beans or lentils in soups, salads and evening meals.
• Eat fruit with the skin on where appropriate.
• Drink adequate fluids as you increase fibre.

The goal isn’t to eat as much fibre as possible in one day. It’s to build a varied, fibre-rich eating pattern you can comfortably maintain.

For more practical ideas, read our guide to How to Increase Fibre Intake.

Easy Ways To Add More Fibre To Your Day

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

50 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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