Foods With High Fibre – The Ultimate list

Fiber is a type of carbohydrate that your body is not able to  digest. It helps keep your digestive system healthy, lowers your cholesterol and blood sugar levels, and may prevent some diseases.  However, most people like foods with high fibre because they help you lose weight almost effortlessly.

But how much fiber do you need? And what are the best sources of fiber? In this blog post, we will answer these questions and give you our  ultimate selection of foods with high fibre. We will also share some tips on how to add more fiber to your diet and enjoy its benefits.

Fruits With High Fibre

One of the best ways to get more fiber in your diet is to eat more fruits. Fruits are not only delicious and nutritious, but also rich in fiber. 

Which fruits are foods with high fibre?

Raspberries: These sweet and tart berries have a whopping 8 grams of fiber per cup. They are also loaded with antioxidants, vitamin C, and manganese.

Blackberries: These dark and juicy berries have 6 grams of fiber per cup. They are also a good source of vitamin K, vitamin C, and anthocyanins.

Strawberries: These bright and juicy berries have 6 grams of fiber per cup. They are also high in vitamin C, folate, and potassium.

Pears: These crunchy and sweet fruits have 5.5 grams of fiber per medium pear. They are also rich in vitamin C, copper, and flavonoids.

Avocados: These creamy and buttery fruits have 10 grams of fiber per avocado. They are also packed with healthy fats, vitamin E, and potassium.

Apples: These crisp and refreshing fruits have 4.5 grams of fiber per medium apple. They are also a good source of vitamin C, quercetin, and pectin.

Oranges: These tangy and juicy fruits have 3 grams of fiber per medium orange. They are also high in vitamin C, folate, and hesperidin.

Bananas: These soft and sweet fruits have 3 grams of fiber per medium banana. They are also rich in potassium, magnesium, and vitamin B6.

Mangoes: These tropical and succulent fruits have 2.6 grams of fiber per cup. They are also loaded with vitamin A, vitamin C, and beta-carotene.

As you can see, fruits are a great source of fiber and other nutrients. By eating more fruits, you can enjoy the benefits of foods with high fibre and improve your health and well-being.

Vegetables

Vegetables are another great source of fiber. They are low in calories, rich in vitamins and minerals, and full of antioxidants. You can eat them raw, cooked, or in salads, soups, and stews. 

Which vegetables are foods with high fibre?

Beans and lentils: These legumes are packed with protein and fiber. They can be added to salads, curries, or casseroles. One cup of beans or lentils provides about 15 grams of fiber.

Broccoli and artichokes: These cruciferous vegetables have a crunchy texture and a nutty flavor. They can be steamed, roasted, or grilled. One cup of broccoli or one medium artichoke gives you about 5 grams of fiber.

Brussels sprouts and carrots: These root vegetables are sweet and tender when cooked. They can be baked, mashed, or glazed. One cup of Brussels sprouts or carrots offers about 4 grams of fiber.

Beets and sweet potatoes: These colorful vegetables are high in natural sugars and antioxidants. They can be boiled, roasted, or pureed. One cup of beets or sweet potatoes delivers about 4 grams of fiber.

Peas and corn: These starchy vegetables are easy to cook and versatile. They can be eaten as a side dish, mixed with other vegetables, or made into fritters. One cup of peas or corn supplies about 4 grams of fiber.

Spinach, kale, and Swiss chard: These leafy greens are low in calories and high in nutrients. They can be eaten raw, sautéed, or blended into smoothies. One cup of spinach, kale, or Swiss chard provides about 3 grams of fiber.

As you can see, there are many delicious and nutritious vegetables that can boost your fiber intake. Try to eat at least five servings of vegetables a day to get the benefits of fiber and other phytochemicals.

Whole Grains With High Fibre

Whole grains are grains that have not been refined or processed. They contain the bran, germ, and endosperm parts of the grain, which are rich in fiber and other nutrients. 

Which wholegrains are foods with high fibre?

Oats: Oats are a versatile and delicious grain that you can eat for breakfast or as a snack. They have 10 grams of fiber per cup, which is about 40% of your daily recommended intake. Oats also contain beta-glucan, a type of soluble fiber that can lower your cholesterol and blood pressure.

Quinoa: Quinoa is a gluten-free grain that originated in South America. It has 8 grams of fiber per cup, which is more than most other grains. Quinoa also has a high protein content, making it a great choice for vegetarians and vegans. You can use quinoa as a substitute for rice or couscous in salads, soups, or stir-fries.

Brown rice: Brown rice is a whole grain that has only the outer husk removed. It has 3.5 grams of fiber per cup, which is more than white rice, which has only 0.6 grams. Brown rice also has more vitamins, minerals, and antioxidants than white rice. You can cook brown rice in water or broth and serve it with curries, stews, or vegetables.

Whole-wheat bread: Whole-wheat bread is made from flour that contains the entire wheat kernel. It has 4 grams of fiber per slice, which is twice as much as white bread, which has only 2 grams. Whole-wheat bread also has more iron, zinc, and magnesium than white bread. You can use whole-wheat bread to make sandwiches, toast, or French toast.

Whole-wheat pasta: Whole-wheat pasta is pasta that is made from whole-wheat flour. It has 5 grams of fiber per cup, which is more than regular pasta, which has only 2.5 grams. Whole-wheat pasta also has a lower glycemic index than regular pasta, which means it does not spike your blood sugar as much. You can enjoy whole-wheat pasta with your favorite sauce, cheese, or vegetables.

Barley: Barley is a cereal grain that has a chewy texture and a nutty flavor. It has 5 grams of fiber per cup, which is similar to oats. Barley also contains beta-glucan, like oats, and can help lower your cholesterol and blood sugar. You can use barley to make soups, salads, or risotto.

Rye: Rye is a cereal grain that is closely related to wheat. It has 4.5 grams of fiber per cup, which is slightly more than whole-wheat bread. Rye also has a lower glycemic index than wheat and can help control your appetite and blood sugar. You can use rye to make bread, crackers, or pancakes.

These are some of the highest-fiber whole grains that you can add to your diet. By eating more foods with high fiber, you can improve your health and well-being. Try to eat at least three servings of whole grains per day and enjoy their benefits.

Legumes With High Fibre

Legumes are a good source of fiber and protein. Fiber helps with digestion and lowers cholesterol levels. Protein builds and repairs muscles. Therefore, legumes are beneficial for your health. Some of the highest-fiber legumes include beans, lentils, and peas. Let’s take a closer look at each of them.

Beans have 15 grams of fiber per cup. They also have iron, potassium, and antioxidants. You can eat them in salads, soups, or burritos.

Lentils have 15 grams of fiber per cup as well. They are rich in folate, manganese, and copper. You can make them into curries, stews, or burgers.

Peas have 4 grams of fiber per cup. They contain vitamin C, vitamin K, and vitamin A. You can enjoy them as a side dish, in pasta, or in casseroles.

Legumes are delicious and nutritious foods with high fiber that you can add to your diet. Try them today and see the difference!

Nuts and Seeds With High Fibre

If you are looking for foods with high fibre, protein, and healthy fats, you should consider adding nuts and seeds to your diet. These crunchy and delicious snacks can help you feel full, lower your cholesterol, and improve your digestion. Moreover, they are rich in antioxidants, minerals, and omega-3 fatty acids that can benefit your heart, brain, and skin.

Some of the best nuts and seeds for your health are:

• Almonds: These nuts have 3.5 grams of fiber per ounce, as well as vitamin E, magnesium, and calcium.
• Chia seeds: These tiny seeds have 10 grams of fiber per ounce, which is more than any other seed. They also contain protein, iron, and omega-3s.
• Flaxseed: These seeds have 5 grams of fiber per ounce, and are a great source of lignans, a type of phytoestrogen that may protect against certain cancers. They also have omega-3s and magnesium.
• Walnuts: These nuts have 3.5 grams of fiber per ounce, and are one of the few plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can lower inflammation and blood pressure. They also have antioxidants and manganese.
• Pistachios: These nuts have 3 grams of fiber per ounce, and are high in protein, potassium, and vitamin B6. They also have lutein and zeaxanthin, two carotenoids that can protect your eyesight.
• Sunflower seeds: These seeds have 3 grams of fiber per ounce, and are loaded with vitamin E, selenium, and copper. They also have phytosterols, compounds that can lower cholesterol levels.
• Pumpkin seeds: These seeds have 3 grams of fiber per ounce, and are packed with protein, iron, zinc, and magnesium. They also have tryptophan, an amino acid that can help you sleep better.

As you can see, nuts and seeds are some of the best foods with high fibre you can eat. You can enjoy them as a snack, add them to your salads, oatmeal, yogurt, or smoothies, or use them to make nut butters or milks. Just remember to eat them in moderation, as they are also high in calories and fat. A handful a day is enough to reap their health benefits.

How Much Fiber Do You Need?

Your age and gender determing how much fibre you need. The daily recommended fibre intake for different age groups according to diet experts is as follows:

• 14 grams (g) for children aged 1 to 3 years
• 19.6 g for children aged 4 to 8 years
• 25.2 g for boys aged 9 to 13 years
• 22.4 g for girls aged 9 to 13 years
• 30.8 g for boys aged 14 to 18 years
• 25.2 g for girls aged 14 to 18 years
• 38 g for men aged 19 to 50 years
• 25 g for women aged 19 to 50 years
• 30 g for men aged 51 years and over
• 21 g for women aged 51 years and over

However, you should note that these are just general recommendations. The amount of fiber you need may vary depending on your individual requirements and health goals. If you have any questions or concerns, talk to your doctor or a registered dietitian.

How Can I Increase Fibre In My Diet?

if you are not used to eating a lot of fiber, you may want to increase your intake gradually to avoid digestive discomfort. Here are some tips on how to add more fiber to your diet in an easy and delicious way:

• Start your day with a high-fiber breakfast, such as oatmeal, bran cereal, or whole wheat toast. You can also add some fresh or dried fruits, nuts, or seeds for extra flavor and nutrition.
• Snack on fruits, nuts, seeds, or popcorn instead of chips, cookies, or candy. Fruits are rich in soluble fiber, which can help lower your cholesterol and blood sugar. Nuts and seeds are high in insoluble fiber, which can help prevent constipation and diverticulitis. Popcorn is a whole grain that contains both types of fiber.
• Choose whole grains over refined grains, such as brown rice over white rice, whole wheat pasta over regular pasta, or quinoa over couscous. Whole grains have more fiber, vitamins, minerals, and antioxidants than refined grains. They also make you feel fuller and more satisfied for longer.
• Add beans, lentils, peas, or chickpeas to your salads, soups, stews, or casseroles. These legumes are among the best sources of fiber, as well as protein and iron. They can also help lower your cholesterol and blood pressure.
• Eat more vegetables, especially leafy greens, cruciferous vegetables, and root vegetables. Vegetables are low in calories but high in fiber and other nutrients. They can also add color, texture, and flavor to your meals.
• Sprinkle flax seeds, chia seeds, or psyllium husk on your yogurt, cereal, or smoothies. These seeds are rich in soluble fiber and omega-3 fatty acids. They can help lower your cholesterol and blood sugar, as well as improve your digestion and bowel health.
• Drink plenty of water to help fiber move through your digestive system. Water is essential for hydration and flushing out toxins from your body. It can also prevent dehydration and constipation caused by high-fiber intake.
• Exercise regularly to stimulate your bowel movements. Exercise can improve your blood circulation and muscle tone, which can help your digestive system function better. It can also reduce stress and inflammation, which can affect your gut health.

By following these tips, you can easily increase your fiber intake and enjoy the benefits of a high-fiber diet. Foods with high fiber are not only good for your health but also for your taste buds. 

What are some high fibre, low carb foods?

Here are some foods with high fibre but low in carbohydrates: 

• Flax seeds. These are small oil seeds that are rich in omega-3 fatty acids, fiber, and antioxidants. They can be ground and added to smoothies, oatmeal, or baked goods. 
• Chia seeds. These are tiny seeds that are high in fiber, protein, and omega-3 fatty acids. They can be sprinkled on salads, yogurt, or cereal, or soaked in water or milk to form a gel. 
• Avocado. This is a creamy fruit that is high in healthy fats, folate, potassium, and vitamins K and C. It can be eaten as a snack, added to salads, sandwiches, or dips, or blended into smoothies. 
• Almonds. These are crunchy nuts that are high in healthy fats, protein, vitamin E, manganese, and magnesium. They can be eaten raw, roasted, or as almond butter or milk. 
• Broccoli. This is a cruciferous vegetable that is high in vitamin C, vitamin K, folate, and antioxidants. It can be eaten raw, steamed, roasted, or stir-fried. 

These are just some examples of high fiber, low carb foods that you can enjoy on a healthy diet. 

The Benefits of Foods With High Fiber for Your Health

Eating more foods with high fibre can have many benefits for your health. Here are some of the main ones:

Weight loss:

Fiber can help you lose weight by making you feel full longer and reducing your appetite. Fiber also helps prevent fat absorption and boosts your metabolism. This means you burn more calories and store less fat in your body.

Foods with high fibre can help with Heart health: 

Do you want to keep your heart healthy and strong? Fiber can help lower your cholesterol and blood pressure levels by binding with bile acids and preventing plaque buildup in your arteries. Fiber also helps regulate your heart rate and prevent arrhythmias. This means you reduce the risk of heart disease and stroke.

Blood sugar control

Fiber can help control your blood sugar levels by slowing down the digestion and absorption of carbohydrates. Fiber also helps improve insulin sensitivity and prevent insulin resistance. This means you lower the chance of developing type 2 diabetes and its complications.

Foods with high fibre help with Digestive health

Fiber can help prevent constipation by adding bulk and moisture to your stool and stimulating your bowel movements. It also helps prevent diarrhea by absorbing excess water and forming a gel-like substance in your gut. Fiber also helps prevent diverticulitis by reducing the pressure in your colon and preventing pouches from forming. Fiber also helps prevent hemorrhoids by easing the passage of stool and reducing straining. This means you improve the function and comfort of your digestive system.

Gut health

Fiber can help improve your gut health by feeding the friendly bacteria in your colon. These bacteria produce short-chain fatty acids that nourish the cells of your colon and reduce inflammation. They also produce vitamins and hormones that benefit your overall health. This means you enhance the immunity and wellness of your body.

Foods with high fibre can boost your Immune system

Eating foods high in Fiber can help boost your immune system by enhancing the function of your white blood cells and antibodies. Fiber also helps prevent infections by preventing harmful bacteria from adhering to your intestinal wall and entering your bloodstream. This means you protect yourself from illness and infection.

Cancer prevention

Do you want to lower the risk of developing cancer? Fiber can help prevent cancer by removing toxins and waste from your colon and reducing the exposure of your cells to carcinogens. Fiber also helps modulate the production of hormones that may affect the growth of tumors. This means you decrease the likelihood of getting cancer.

As you can see, eating more foods with high fibre can have many benefits for your health.

Final thoughts on Foods With High Fibre

Fibre is an essential nutrient that has many benefits for your health. It can help you feel fuller, lower your cholesterol, prevent constipation, and reduce your risk of chronic diseases. However, many people do not get enough fibre in their diet. That’s why we have compiled this ultimate list of foods with high fibre, so you can easily add more fibre to your meals and snacks. 

Whether you prefer fruits, vegetables, grains, legumes, nuts, seeds, or even chocolate, there is a high-fibre food for you. Try to include at least one high-fibre food in every meal, and aim for 25 to 38 grams of fibre per day. You will soon notice the difference in your digestion, energy, and overall well-being. Remember to drink plenty of water along with your fibre intake, as this will help your body process the fibre more efficiently. 

We hope you enjoyed this post and learned something new about fibre and its sources. If you have any questions or comments, please feel free to leave them below. Thank you for reading! 

Your Next Step To Lose Weight And Keep It Off!

Hey there! Are you feeling stuck in your weight loss journey? Does it seem like no matter how hard you try, you just can’t seem to shed those extra pounds? Well, don’t worry because we’ve got just the thing to help you out – Burn That Food Journal!

It is a journal specifically designed to help you lose weight and keep it off for good. Say goodbye to those frustrating weight loss plateaus and hello to a healthier, happier you!

With our journal, you’ll get access to tons of tips and tricks that will help you stay on track with your weight loss goals. Plus, our 100 day food journal is unlike any other – it gets right to the root of weight gain without any of the hassle of counting calories.

So what are you waiting for? Get your hands on  Burn That Food Journal and start crushing your weight loss goals today!

Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder