Written By: Cate Boyd

Cate Boyd

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Want to know what is the highest fibre food ? We share everything you need to know.

Discovering the power of high-fibre foods could be the game-changer you’ve been looking for! Fibre is not just an essential part of a balanced diet; it’s your secret weapon in promoting a healthier digestive system, keeping you feeling full longer, and even supporting heart health. But what is the highest fibre food, and what should you eat more of to hit your fibre goals?

This article curates a handy list of 20 of the highest fibre foods, detailing their full nutrient profiles, fibre content per serving, and the added health benefits they offer — all backed by science. From vibrant fruits and hearty grains to crunchy vegetables and legumes, these fibre-rich choices are easy to incorporate into your meals. Say goodbye to digestive discomfort and hello to vitality as we unlock the secrets to a healthier you by knowing what is the highest fibre food to add to your diet.

Understanding Fibre: What It Is and Why It Matters

Fibre is a type of carbohydrate that the body can’t digest. Unlike other carbs that break down into sugar molecules, fibre remains intact as it passes through the digestive system.

There are two main types of fibre: soluble and insoluble.

Soluble fibre¹ dissolves in water to form a gel-like substance, which helps slow down digestion and can lower cholesterol and blood sugar levels.

Insoluble fibre does not dissolve in water and adds bulk to the stool, aiding in the movement of materials through the digestive tract.

Health Benefits of Fibre

A high-fibre diet offers a myriad of health benefits, starting with improved digestive health.

1. Digestive Health²: Fibre adds bulk to the stool, which helps prevent constipation and promotes regular bowel movements. This can be particularly beneficial for individuals suffering from digestive disorders such as irritable bowel syndrome (IBS) or diverticulitis. Additionally, fibre helps to maintain a healthy balance of gut bacteria, which is crucial for a well-functioning digestive system.

2. Healthy Gut Microbiome³: Fibre is crucial in maintaining a healthy gut microbiome, which is the community of trillions of microorganisms living in our intestines.

These beneficial bacteria feed on fibre, producing compounds that can improve immune function and even influence mood and mental health.

3. Lower Risk of Chronic Disease⁴: A diet rich in fibre has been associated with a lower risk of developing chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.

4. Heart Health⁵: Studies show fibre plays a significant role in heart health and lowering blood pressure. Soluble fibre, in particular, can help lower levels of LDL (bad) cholesterol by binding to cholesterol particles in the digestive system and removing them from the body.

This process helps to reduce the risk of developing heart disease and stroke. Furthermore, high-fibre foods tend to be low in calories and can help with weight management, which is another critical factor in maintaining heart health.

6. Blood Sugar Control⁶: Fibre also has a positive impact on blood sugar control. By slowing down the absorption of sugar, fibre helps to prevent spikes in blood sugar levels.

This is especially beneficial for individuals with diabetes or those at risk of developing type 2 diabetes. Studies indicate that age and gender increase the risk of insulin resistance and this increases in women after 50.

7. Weight Management⁷: Studies also show that fibre can help achieve a healthy weight by promoting a feeling of fullness, reducing overall calorie intake.

Given its numerous benefits, understanding fibre and the importance of incorporating fiber-rich foods into our daily meals ensuring adequate intake is essential for anyone looking to improve their overall health and well-being.

Daily Fibre Recommendations: How Much Do Women Need?

The amount of fibre you need daily depends on your age, sex, and overall health. The NHS however recommends 30g of fibre per day, but most adults only average around 18g. ⁸

Increasing your intake of fibre-rich foods is one of the easiest and most powerful ways to improve your digestion, stabilise blood sugar, manage weight, and reduce chronic disease risk.

It’s important to gradually increase your fibre intake to avoid digestive discomfort such as bloating and gas. Start by incorporating small amounts of high-fibre foods into your diet and gradually increase the portion sizes. Drinking plenty of water is also essential when increasing fibre intake, as fibre works best when it absorbs water, helping to keep stools soft and bulky.

Tracking your fibre intake can also be beneficial in ensuring you meet the recommended daily amounts. There are various apps and tools available that can help you log your daily food intake and calculate the fibre content.

List of 20 Highest Fibre Food to Include in Your Diet

Food	Serving Size	Fibre (g)	Key Nutrients

1. Split Peas (Cooked)

Fibre: 16.3g per 1 cup (200g)
Nutrients: Protein (16g), Iron (2.5mg), Folate (127µg), Magnesium (50mg), Potassium (710mg)
Great in soups and stews, split peas are fibre and protein powerhouses.

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2. Lentils (Cooked)

Fibre: 15.6g per 1 cup (198g)
Nutrients: Protein (18g), Folate (90% DV), Iron (6.6mg), Manganese, Zinc
Lentils are easy to cook and perfect in curries or salads.

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3. Black Beans (Cooked)

Fibre: 15g per 1 cup (172g)
Nutrients: Protein (15g), Magnesium (120mg), Folate (256µg), Antioxidants
An excellent source of resistant starch and gut-friendly fibre.

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4. Chia Seeds

Fibre: 10.6g per 28g (2 tbsp)
Nutrients: Omega-3s (5g ALA), Calcium (179mg), Magnesium, Iron
Add to smoothies, overnight oats, or yoghurt for an instant fibre boost.

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5. Flaxseeds (Ground)

Fibre: 7.6g per 2 tbsp (20g)
Nutrients: Omega-3s (ALA), Lignans (antioxidants), Manganese, Thiamin
Best consumed ground for maximum absorption of nutrients.

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6. Kidney Beans (Cooked)

Fibre: 13.6g per 1 cup (177g)
Nutrients: Protein (15g), Iron (3.9mg), Potassium (713mg), Phosphorus
Perfect for chilli, stews or bean salads.

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7. Avocado

Fibre: 9.2g per medium avocado (200g flesh)
Nutrients: Monounsaturated fats, Vitamin E, Potassium, Folate
A creamy source of both soluble and insoluble fibre.

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8. Raspberries

Fibre: 8g per 1 cup (123g)
Nutrients: Vitamin C (54% DV), Manganese, Antioxidants
One of the highest-fibre fruits, with anti-inflammatory benefits.

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9. Artichokes (Cooked)

Fibre: 10.3g per medium (120g)
Nutrients: Vitamin C, Magnesium, Folate, Antioxidants
Supports liver health and digestion.

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10. Bran Flakes Cereal

Fibre: 7g per 40g serving
Nutrients: Iron (45% DV), B vitamins, Folate, Zinc
Quick breakfast choice to boost fibre intake.

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11. Oats (Rolled, Cooked)

Fibre: 4g per 1 cup (234g cooked)
Nutrients: Beta-glucan (soluble fibre), Manganese, Iron, B vitamins
Supports heart health and stable energy levels.

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12. Pears (With Skin)

Fibre: 5.5g per medium (180g)
Nutrients: Vitamin C, Potassium, Polyphenols
A juicy way to satisfy sweet cravings with fibre.

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13. Quinoa (Cooked)

Fibre: 5.2g per 1 cup (185g)
Nutrients: Complete protein (8g), Magnesium, Manganese, Iron
A gluten-free grain alternative rich in nutrients.

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14. Sweet Potato (With Skin)

Fibre: 5.9g per medium (150g)
Nutrients: Beta-carotene, Vitamin C, Potassium
The skin provides most of the fibre — don’t peel it!

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15. Green Peas (Cooked)

Fibre: 8.8g per 1 cup (160g)
Nutrients: Vitamin A, C, K, B vitamins, Protein
An easy addition to pasta, soups, and rice dishes.

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16. Almonds

Fibre: 3.5g per 28g (23 almonds)
Nutrients: Healthy fats, Vitamin E, Magnesium, Protein
Snackable and satiating.

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17. Broccoli (Cooked)

Fibre: 5.1g per 1 cup (150g)
Nutrients: Vitamin C, K, Folate, Sulforaphane (a cancer-fighting compound)
A cruciferous hero for digestion and detoxification.

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18. Carrots (Raw)

Fibre: 3.6g per 1 cup (130g)
Nutrients: Beta-carotene, Vitamin K, Potassium
Great raw, roasted or blended into soups.

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19. Popcorn (Air-popped)

Fibre: 3.6g per 3 cups (24g)
Nutrients: Polyphenols, Whole grains
A low-calorie snack — just skip the butter!

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20. Barley (Cooked, Hulled)

Fibre: 6g per 1 cup (157g)
Nutrients: Selenium, Phosphorus, Niacin
Contains beta-glucan, a powerful cholesterol-lowering fibre.

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Tips to Boost Your Daily Fibre Intake

• Eat whole fruits and vegetables with the skin on.
• Swap white bread/pasta for whole grain versions.
• Add beans or lentils to salads, soups, or stir-fries.
• Start the day with oats or bran cereal.
• Snack on nuts, popcorn or fruit.
• Hydrate — fibre needs water to function properly in the gut.
• Top up with fibre supplement – an easy and convenient way to top up and especially useful for those on restricted diets

What is the Highest Fibre Food Types to add into Your Meals

Incorporating high-fibre foods into your meals doesn’t have to be challenging. Start by making small changes to your daily diet.

What is the highest fibre food for breakfast? Consider swapping your usual cereal for oatmeal topped with berries and chia seeds. This simple switch can significantly increase your fibre intake and provide a nutritious start to your day.

What is the highest fibre food for lunch and dinner? Lunch and dinner offer plenty of opportunities to add more fibre to your diet. Try adding a variety of beans and legumes to your salads, soups, and stews. Whole grains like quinoa or brown rice can replace refined grains in many dishes, providing more fibre and nutrients. Don’t forget to include plenty of vegetables, such as broccoli and sweet potatoes, as side dishes or main components of your meals.

Include Whole Grains

Whole grains like oats, quinoa, and brown rice are not only high in fibre but also loaded with essential nutrients. For example, one cup of cooked quinoa provides around 5 grams of fibre. Whole grains can be easily incorporated into meals as a base for salads, in soups, or as side dishes.

Include Beans and Legumes

Beans and legumes, such as black beans, lentils, and chickpeas, are some of the richest sources of fibre. A single cup of cooked black beans contains approximately 15 grams of fibre, which is more than half of the recommended daily intake for women. These foods are also packed with protein, making them an excellent choice for vegetarians and vegans.

What is the highest fibre food for snacking? Think high-fibre snacks on hand, such as apples, pears, nuts, and seeds. These can be easily packed for on-the-go snacking and can help you meet your daily fibre goals. By making these small adjustments and being mindful of your food choices, you can effortlessly increase your fibre intake and enjoy the numerous health benefits that come with it.

Include Berries

Berries, including raspberries, blackberries, and strawberries, are delicious and fibre-rich. One cup of raspberries contains about 8 grams of fibre. These fruits are also high in antioxidants and can be added to yogurt, smoothies, or eaten on their own as a healthy snack.

Include Apples
Apples are a convenient and tasty source of fibre. One medium apple contains about 4 grams of fibre, primarily in the skin. Enjoy apples as a snack, add them to salads, or use them in baking to increase your fibre intake.

Include Nuts and Seeds

Nuts and seeds, such as almonds, flaxseeds, and sunflower seeds, are excellent sources of fibre. A quarter cup of almonds contains around 4 grams of fibre. They can be eaten as a snack, added to salads, or used in baking to boost fibre content.

Fibre Supplements

Fibre supplements are of course an option for support topping up your fibre needs and meeting the recommended daily amount.

Common Myths About Fibre and Digestion

There are several common misconceptions about fibre and its role in digestion. One prevalent myth is that all fibres are the same and have the same effects on the body. In reality, there are different types of fibre, each with unique benefits. Soluble fibre dissolves in water and can help lower cholesterol and regulate blood sugar levels, while insoluble fibre adds bulk to the stool and aids in regular bowel movements.

Another myth is that a high-fibre diet can cause digestive discomfort. While it’s true that suddenly increasing fibre intake can lead to bloating and gas, these symptoms can be minimized by gradually introducing high-fibre foods into your diet and drinking plenty of water. Over time, your digestive system will adjust, and you will experience the benefits without the discomfort.

Some people believe that fibre is only important for digestive health, but its benefits extend far beyond that. Fibre plays a crucial role in heart health, blood sugar control, and weight management. By debunking these myths and understanding the true benefits of fibre, you can make informed choices when considering what is the highest fibre food that is best for you to improve your overall health.

What is the Highest Fibre Food for Different Dietary Needs

What is the highest fibre food for different dietary needs require different approaches. For example, vegetarians and vegans, beans, legumes, and whole grains are excellent sources of fibre and protein. Incorporating a variety of these foods into meals can ensure adequate fibre intake while meeting other nutritional needs.

For individuals following a gluten-free diet, there are still plenty of high-fibre options available. Quinoa, brown rice, and gluten-free oats are excellent sources of fibre that can be included in a gluten-free diet. Additionally, fruits, vegetables, nuts, and seeds are naturally gluten-free and high in fibre.

For those on a low-carb or ketogenic diet, it can be challenging to meet fibre needs while keeping carbohydrate intake low. Non-starchy vegetables, such as broccoli, spinach, and cauliflower, are low in carbs and high in fibre. Nuts and seeds, particularly chia seeds and flaxseeds, are also great options. By selecting high-fibre foods that align with your dietary needs, you can ensure adequate fibre intake and enjoy the associated health benefits.

Tips for Increasing Fibre Intake Safely

Increasing fibre intake safely requires a gradual approach to avoid digestive discomfort. Now you know what is the highest fibre fibre food, it’s important to start by introducing small amounts of high-fibre foods into your diet and gradually increase the portion sizes over time. This allows your digestive system to adjust and minimizes the risk of bloating and gas.

Staying hydrated is crucial when increasing fibre intake. Fibre works best when it absorbs water, helping to keep stools soft and bulky. Aim to drink at least eight glasses of water a day, and consider drinking more if you are increasing your fibre intake significantly.

Variety is key when it comes to fibre. Incorporate a wide range of high-fibre foods into your diet to ensure you get both soluble and insoluble fibre. This can be achieved by including fruits, vegetables, whole grains, beans, legumes, nuts, and seeds in your meals. By following these tips, you can safely increase your fibre intake and enjoy the numerous health benefits that come with a high-fibre diet.

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What is the Highest Fibre Food – References

Public Health England. (2015). Scientific Advisory Committee on Nutrition: Carbohydrates and Health Report.

Slavin, J. (2013). Dietary fiber and body weight. Nutrition, 29(4), 486–489.

Anderson, J. W. et al. (2009). Health benefits of dietary fibre. Nutrition Reviews, 67(4), 188–205.

USDA FoodData Central. (2024). Nutrient database for standard reference.

NHS UK. (2023). How to get more fibre into your diet. Retrieved from www.nhs.uk

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