50 Fibre Rich Foods To Include In Your Diet
Okay, so we’ve all heard the joke about the woman who ate so much fibre that she spent the rest of her life on the toilet. She missed her wedding, her honeymoon, her retirement and even managed to miss her funeral.
But although fibre has some terrific benefits for our bowels, it also has other important health bonuses too. Fibre reduces your risk of developing heart disease, hypertension, stroke – and much more. And because American’s get less than 9 grams of fibre per day, it’s about time we started eating more.
Strangely enough, although our body cries out for more fibre, it never actually digests it. That sounds like a cat who begs you to give them more food, only to not eat it anyway. What’s the point?!
Fibre pretty much enters our body and leaves it in the same state. It comes in two varieties:
Soluble slows digestion down, while insoluble makes your waste bulkier and softer, ensuring that it passes through your intestines with greater ease. But neither type is actually absorbed into your body. However, if you resist fibre-rich foods altogether, you could get painfully constipated, whole your blood sugar levels can easily go out of whack. Moreover, a lack of fibre often means we don’t feel as full and therefore gain weight by snacking.
So if you’re now tempted to eat more fibre, let’s take a look at the top 50 fibre rich foods you should start including in your diet.
There is so much you can do with lentils. You can make a curry with them, a stew, toss them in a salad, mix them into a soup, include them with a chicken dinner, eat them with salad, or turn them into a sauce. The possibilities are endless!
As well as fibre, lentils also contain plenty of iron, vitamin B and protein. They cheap to buy and easy to cook. Indeed, cooking time is practically zilch, and they’re more versatile than any other legume we can think of.
Elderberries are a fibre powerhouse. Just a single serving of raw elderberries contains a whopping 10 grams of fibre.
It’s a remarkable berry that doesn’t just help with digestion; the elderberry can also improve vision, reduce cholesterol, give your immune system a boost, as well as treat the common cold, the flu, as well as a whole host of other nasty viral infections.
Split peas will very rarely find a place on your shopping list, and the chances are high that you’ve never eaten any before. But if you want to start introducing more fibre rich foods into your diet, split peas should become mainstays of your lists.
Split peas are rich in fibre, but they’re also rich in protein and folate too. They cook quickly and are really inexpensive to buy. You can include them in soups and stews, such as ham and pea soup, and you can even include them in your home-made hummus.
Broccoli is an essential part of any athletes diet, or indeed anyone who is trying to get bulkier and stronger. It’s green, it packs a very hearty punch and it’s one of amazing fibre rich foods. It has a great impact on your detoxification system, and can solve vitamin D deficiency, while giving your metabolism a boost. Here, at Beauty And Tips, we consider it to be one of our favourite vegetables.
Like lentils, it’s also really simple to make too. You can either boil it or fry it as part of a stir-fry, and then combine it with any number of things, from meat to eggs. It’s fantastically rich in fibre, too by the way!
Lots of people go nuts for Brazil nuts because they’re just so darn healthy for you. A one ounce serving contains 2 grams of fibre, which makes these Brazil bad boys the perfect snack for when you’re on the go.
They also contain plenty of protein, and “good fats.”
Okay, not everyone enjoys brussels sprouts. Or, at least, they think they don’t enjoy them. Brussels sprouts are the cornerstone of all mothers’ sunday dinners. Kids hate them, but mother’s will insist on encouraging their children to eat them!
Because the humble brussels sprout got a bad rep when you were young, you’ve probably grown up thinking they’re disgusting little things. But brussels sprouts are actually incredibly flavoursome, and because our tastes change as we get older you might be ready to embrace them by now.
You really should, too; rich in fibre, these green vegetables also rich in a variety of other nutrients, such as vitamin K and vitamin C.
Here, at Beauty and Tips, we talk a lot about the benefits of blueberries, but rarely do blackberries get much of a mention. This is something of a shame, because blackberries are probably one of the most potent, fibre rich foods we’ve all been ignoring for too long.
Blackberries are not only high in fibre, but they’re also rich in vitamin C. Moreover, they are low in sodium and calories, which is always a bonus. They also promote stronger tissue, and can calm intestinal inflammation, cure haemorrhoids, as well as reduce diarrhoea. They’re basically amaze-balls.
There is a rumour that Eve didn’t get tempted by an apple in the Garden of Eden, but that it was actually a pear. We’re not sure how to take this rumour because the pear is such a smiley, happy fruit that it surely wouldn’t tempt anyone to do anything naughty!
Unless the naughtiest thing you’ve ever done is eat more of fibre rich foods. In which case, try some pears!
Pears are hugely popular all around the world and for good reason. Rich in fibre, they are also high in antioxidants which help to cleanse your body of nasty toxins. They also protect heart health, lower your risk of cancer, and can control type-2 diabetes.
Amaranth is a whole grain that contains 6 grams of fibre for every quarter cup serving. That’s pretty impressive when you consider that our daily recommended amount is around 9 grams.
Amaranth has been around for thousands of years. The Aztecs used to cultivate it and it was an important part of their diet. In 2016, it seems that everyone wants in on this amaranth thing – except you, perhaps.
Until now that is!
Amaranth is also stuffed with protein, can help you lose weight, helps to look after your eyesight and can also slow down the ageing process.
If you’ve seriously never ever done research into fibre before, you’ve probably never even heard of bran flakes. But if you’ve grown up with parents or grandparents obsessed with their bowels like the rest of us, you’ll know that bran flakes are the cornerstone of your average middle-aged persons breakfast. Why? Because bran flakes are super high in fibre and get your bowels moving int he morning.
Which is surely what we all want, right? Well, my mom certainly did.
If you find that bran flakes are a little bit too boring for you, you can always sprinkle some almonds or blueberries on top.
Okay, so you’ve tried bran flakes and you didn’t like them. You found yourself spitting them out while asking what in the heck these “things” actually are. Okay, we get it.
If so, why not try oatmeal instead? Oatmeal is definitely one of the most amazing fibre rich foods. Oatmeal arguably tastes better than bran and it packs just as strong a fibre punch. You can eat them for breakfast and for supper too.
Again, if you find them just a little tad boring, you can drape your bowl in maple syrup or sprinkle bananas or almonds on top. Lovely stuff!
Cabbage is another vegetable that many of us feared when we were younger. Our mothers would cook up what they thought was a storm in the kitchen, but we knew that a storm simply meant meat with gross vegetables that smelled funny.
As you get older, though, you realise what is really good for you, and if you’re looking for fibre rich foods that make you regular, cabbage should really be one of your top vegetables.
A single 100gram serving of cabbage contains around 3 grams of fibre.
Perhaps one of the more surprising inclusions on this list of fibre rich foods, celery is a really good source of fibre. Every 100 grams of celery contains around 2 grams of fibre. Not bad, huh? Especially when you consider how seriously stick thin celery is. It’s basically got the tall, lean body we’d all love to have!
Celery can be consumed on their own with a bit of salt, or included in a salad, soup or stew. They’re incredibly low in calories, and are awesome for your digestive tract. Celery can also help to relieve pain, lower blood pressure, prevent cancer, and sooth the nervous system.
You have to be careful if you’ve never tried celery before though, because celery is one of a very small number of foods that can cause really severe allergic reactions.
Chickpeas are the core ingredient in hummus, so if you like hummus you’ve already been eating a fibre-rich food without even realising it!
For the uninitiated, chickpeas have a rather nutty flavour and they’re stuffed with nutrients. They contain lots of fibre, protein, vitamin B6 and iron. They’re beneficial for your digestive system, and also promote a healthier nervous system.
You can use chickpeas to make your own hummus, or you can toss them into a salad.
Brown rice is another one of fabulous fibre rich foods. White rice has got a bad reputation for making us put on weight, but brown rice is still cool. A single cup serving contains around 4 grams of fibre, too. That’s more than both white rice and wild rice.
You could include brown rice in so many meals to bulk them out. You can eat it with your meat dishes, include it in a salad, use it in a curry, or you could even get super creative and eat it with your scrambled eggs at breakfast.
Ever since the American’s became obsessed with Chinese food in the early twentieth century, the western world has been eating more and more black beans. Black bean sauce, indeed, is a mainstay of many takeaway orders. What you may not have realised, though, is just how fibre-rich these legumes are.
Black beans are good for your heart. The more you eat, the more you … okay, we know how this ditty ends. Regardless of how much gas black beans can fill you with, their fibre content at least makes you regular. Black beans are also loaded with antioxidants that help to fight disease, and you can include them in your soups, chilli’s and salads.
Another one of great fibre rich foods is edamame. It’s a type of bean – a green soybean to be exact. They have a slightly nutty flavour and can be found in most high-end grocery stores. Unlike a lot of other soy you’ll find at the supermarket, edamame are organic, which means they’re not processed. Which is basically cool. They’re rich in fibre, as well as protein. Indeed, just half a cup of edamame contains some 8 grams of protein. So if you want to get regular and muscular, edamame could become your new best friend.
You could munch on them by themselves with some lemon juice drizzled on top, or you could include them in your homemade hummus.
You’ve probably had barley before. You’ve no need to introduce more barley into your diet, you might say. After all, you get enough of it from beer.
Well, sure, beer does contain barley. But the very best way to get the benefits of this fibre-rich food is to actually eat it.
Hulled barley comes with the most benefits, as it contains more nutrients than its pearled barley counterpart. You could stir it in a pot together with other vegetables, such as carrots and parsley, before making it into a stew. Hmm, you simply can’t beat this for a winter food.
Okay, here’s the score: Gluten-free millet is most commonly found in bird seed. Despite this, it’s also very fit for human consumption and is definitely not just for the birds! Indeed, this wholegrain actually contains more fibre than your friend quinoa. But for whatever reason (probably because of the bird seed associations), it’s often overlooked.
Well, overlook it no longer. As well as being one of fabulous fibre rich foods, millet is also rich in vital antioxidants and can be used as a side-dish in the same way as quinoa. You could also toss it with meat, combine it with vegetables, or even turn it into a homemade porridge. Lovely stuff.
Bet you didn’t expect to see popcorn on a list of healthy, fibre rich foods you should eat! There are two types of popcorn: Organic and non-organic, and it’s the former that we’re focussing on here. Organic popcorn is very different to the bag of chewy, butter-coated, greasy popcorn you buy in multiplexes. It’s bursting with flavour, fibre and fewer calories.
Popcorn indeed could become your new favourite snack. You can munch away on it in the office without worrying about your waistline, and you could even combine it with nuts and seeds for an additional punch.
The Italian’s know a thing or two about cuisine, and they’re really clued-up when it comes to fibre. A single cup of spaghetti contains 6 grams of fibre.
Spaghetti continue to be everyone’s favourite noodle, and there is so much you can do with it. You can include it in your pasta dish, pair it up with meatballs and sauce, eat it with parmesan and bacon, or create a Shrimp Pad Thai.
When I tell people to eat dried figs, they give me a very curious look as though to ask, “are you for real?” Dried figs certainly don’t look quite as fetching as fresh figs (or any fresh fruit for that matter), and they are certainly not cheap. They’re also difficult to find, but if you can get hold of them I heartily recommend that you do because they are absolutely bursting with fibre. Just 100 grams of dried figs contains around 2.9 grams of dietary fibre.
Additionally, the humble dried fig also contains calcium, potassium, vitamin K and magnesium. It probably contains more nutrients pound for pound than any other food on this list. You could chew it on its own as a snack, or you could include it in sandwiches and salads.
Just like the aforementioned blackberries, we simply don’t talk enough about raspberries when we talk about health and dieting. As people, we promote the value of blueberries and strawberries while neglecting to mention the power of raspberries.
But raspberries are very powerful berries indeed, and contain 8 grams of fibre per single cup serving. In short, they’re the fibre powerhouse you’ve never known about. They contain double the amount of fibre found in blueberries, and they are also rich in vitamin C. You can include them in a yogurt or a bowl of oatmeal.
We recently published an article on Beauty And Tips about the avocado fruit, and we discussed its mono saturated fats. Indeed, one of the best things about the avocado is that it contains plenty of “good fats” and pretty much zero trans fats. It reduces your risk of heart disease, helps you to stay in shape, and could even make you smarter too.
It’s also rich in fibre and is a fantastically tasty way to keep your bowels moving. This nutrient bonanza also contains folate, potassium, and vitamin K. You could include it in a sandwich or salad, or you could even blend it and mix it into your morning shake.
Another one of fantastic fibre rich foods is swiss chard. A single cup of swiss chard is crammed with 4 grams of fibre. This earthy tasting vegetable contains a wide variety of nutrients altogether, including vitamin K. You can eat it raw and include it in your salads, or you can cook it as part of your roast dinner. It’s good for digestion and also better regulates your blood sugar levels.
Dates have got a bit of a bad rep because of their high sugar content. But if you’ve got a sweet tooth and aren’t obsessively watching your weight, you probably won’t mind that too much. And that’s great because dates are also fabulously rich in fibre. They contain plenty of potassium too.
Dates are normally eaten as an energy-boosting snack, but you could blend them to make a smoothie. For a real powerful drink, we recommend that you mix dates with almonds, dried coconut, ground flax, raw cacao powder, cinnamon, orange zest, and salt.
Just in case you haven’t heard of kumquats before, these tiny fruits are basically baby oranges but with a rather exotic name, and they also deserve a mention in our list of fibre rich foods.
If only human babies had such exotic names, too?
No bigger than a grape, the zesty kumquat can be eaten whole and you don’t even need to peel it. No messing around here! They do have a skin, but essentially these guys are oranges that have been turned inside out. They taste sweet, and they’re a rich source of dietary fibre.
You could eat kumquats as a snack, or chop them up and add to your yogurt, salad or oatmeal.
Chia seeds were consumed by the Aztecs back in the day, but in 2016 the entire world is munching away on them. Now widely marketed as a super-food, chia seeds aren’t your ordinary snack; they’re not only amazing fibre rich foods, but chia seeds also contain omega-3 fatty acids, which basically makes them the most nutritious seed ever. Maybe.
You could easily munch on a handful of these seeds any time of the day, or you could add them to your bowl of oatmeal, protein shake or yogurt. Some people even soak them in water and then add the gel to puddings.
Hemp Protein Powder
Many keep-fit fanatics will probably tell you that whey protein is their favourite and that you should consume it, too. We’re not going to argue their point, but what we are going to say is that hemp protein wins hands down when it comes to fibre content.
Hemp protein powder is a powerful source of fibre; it also contains all the essential amino acids and is usually always added to smoothies. You can, though, substitute it for some flour and add it to your homemade pancakes or waffles. You can also stir it into a bowl of oatmeal.
Coconut flour is essentially ground coconut that has had the fat removed. It’s bursting with flavour and fibre and has a really low glycemic index. As such, it represents a very viable alternative to traditional flours, especially if you’re looking to trim your waistline.
You don’t have to go all-out immediately and replace all your flour with coconut flour. Instead, start by replacing around 20% with coconut flour. You could do this with your pancakes, muffins and waffles. Eventually, you might want to start adding more coconut flour.
You can also use it to coat chicken and fish.
I started to include coconut in my diet because it reminded me of the summer. Eating coconut reminded me of a tropical vacation I went on, so when I eat it I always feel good. But you shouldn’t eat dried coconut just because it reminds you of palm trees and good times; you should also eat it because it’s one of the wonderful fibre rich foods.
Dried coconut is basically dried fresh coconut meat and is available a flakes or shreds of coconut. You can buy sweetened or unsweetened dried coconut and you can add it to your salads or salsas.
We’ve covered a handful of healthy, fibre rich foods and snacks on this list, and almonds are another one. Just a single ounce contains 3 grams of fibre, which means these tiny nuts certainly give you way more bang for your buck than you probably expected. They also contain plenty of magnesium, vitamin E, and “good fats.”
You can simply eat almonds by themselves as an afternoon snack, or you could add them to salads.
Back in the seventies, sunflower seeds were all the rage. If your grandparents were keep-fit fanatics, the chances are that they would have spent their afternoons gorging on sunflower seeds, as opposed to almonds and chia seeds.
Unfortunately, time has been unkind to these seeds, and almonds and walnuts and the like have grown in popularity. But sunflower seeds have lost none of their hearty fibre content, with one ounce containing 3 grams – the same amount as the more marketable almonds. They are also rich in vitamin E and selenium.
To get the best out of their unusual kick, include sunflower seeds in your salads, porridge or soups.
Be honest: When was the last time you ate an artichoke?
When was the last time you cooked one?
Have you ever eaten or cooked one?
Okay. Didn’t think so. This is a shame because artichokes are incredibly healthy and they’re super rich in fibre. In fact, you’ll struggle to find anything in the produce department that contains more fibre than the artichoke. It also contains plenty of vitamin K, C and folate.
You could include it in your mac and cheese, your salads, or you could dump it on top of your pizzas.
Parsnips are a bit like the turnip; they’re the ugly duckling of the grocery store, and often get overlooked in favour of their more colourful, leaner rivals. But you shouldn’t underestimate the often-ignored parsnip because the pale-white version of the carrot tastes gorgeous and packs a massive fibre punch. Indeed, just one cup contains a whopping 7 grams of fibre, which is over 50% more than carrots!
So the next time you’re stuck for what to include in your stew tonight, try not to get seduced by the carrots slick, orange charm; instead, give this ghost-like vegetable a go!
From the ungainly parsnip to the most charismatic vegetable of them all – the sweet potato.
The sweet potato is smooth, cool, and ever so healthy. Better than the traditional white potato when it comes to nutritional value, the sweet potato is loaded with carbs and fibre. You can bake it, roast it, puree it, or even fry it. They’re endowed with more taste than their white brethren, and can even be added to protein shakes. Yes, seriously.
Just a quarter cup serving of sesame seeds gives you 3 grams of fibre, which ensures their places as one of the best fibre rich foods you can snack on. Sesame seeds are also rich in copper, manganese, magnesium, phosphorus, selenium, vitamin B1, iron, zinc, and pretty much anything else you can think of.
Molybdenum? Sure, why not!
(Seriously, they do contain molybdenum)
Sun Dried Tomatoes
The 1992 film Fried Green Tomatoes starring Kathy Bates caused a lot of people to make fried green tomatoes. But we just want to know why no one has made a film called Sun Dried Tomatoes yet?! I could the trapped housewife who listens to an old spinster tell me tales about her past!
Okay, back to reality. Sun dried tomatoes should be on your shopping list sometime soon. Not only are they high in fibre (3.5 grams per half a cup), but they’re always in season, too. They’re intensely flavoured and contain a powerful antioxidant that can lower your blood pressure.
You could add these babies to your scrambled eggs, salads or pasta dishes.
There are very few frozen vegetables we’d recommend for fibre intake, but frozen peas are definitely one of them. When peas are frozen immediately after harvest, they nutritional value is retained. This means you get a pile of vitamin C, vitamin K, vitamin A – as well as fibre, of course.
Frozen peas can be used in soups, pasta dishes or salads. Just simmer them until they’re tender and you’re all sorted. You could also add them to your fish dinner or include in a broth.
A single ounce serving of rye crackers contains 6 grams of fibre. Rye crackers are also really low in calories, which makes them a perfect snack.
These super thing biscuits are composed of rye dough. Rye itself is a fantastically nutritious cereal that aids digestive health, giving bulk to your stool and improving its time through the gut. Rye also instigates regular bowel motion and can ward off constipation.
A single cup of guava contains a mega 9 grams of fibre. That’s super. But because you naturally don’t want to just rough it here, you’ll also be pleased to know that this tropical fruit is incredibly tasty. In fact, it’s probably the tastiest food on this list. A potent mixture of strawberry and pear, it’s absolutely delicious. It also has a soft texture too, so is easy to eat.
You could eat guava by itself, or you could blend it and include it in your smoothie, or serve it with pancakes and waffles.
Kale is adored by vegetarians and vegans all around the world. It’s commonly referred to as the queen of greens and the new beef. It’s bursting with figure and contains just 36 calories. It helps with digestion and is crammed with lots of other nutrients too, such as folate, magnesium and lots of vitamins. It really should be included on your shopping list from now on, and you can use it as a substitute for spinach.
Kale on pizza anyone? Yes, please!
According to kids, pumpkins are strictly for halloween. You don’t eat them neither (that would be weird, right?); you simply hollow them out and then scare people with them.
This is a crying shame because pumpkins are full of goodness. They’re not only a fantastic fibre rich foods – just a half cup contains 4 grams of the stuff – but they’re also low in sugar too. You can include them in a smoothie or eat them with a bowl of oatmeal. You could also make pumpkin soup.
And, yes, you can still hollow a pumpkin out and scare people too. We’ll allow it.
Pomegranate seeds are probably healths best kept secret. They contain over a hundred phytonutrients as well as lots of fibre. They’re a fruit snack that you can keep in your bag until you feel yourself getting a bit peckish in the afternoon. Inexpensive, convenient and super versatile, they might become your new best friend.
You can also buy them without their shell too (this is really advised) so that all you need to do is eat ‘em from your hand. Alternatively, you could sprinkle them on your cereal or yogurt, or drop a few into your glass of water for flavour.
I remember the first time I ever had a slice of kiwi fruit. I must have been ten years old and had never seen such an exotic fruit before. Previous to kiwi, my only experience of fruit was apples and oranges. The kiwi certainly looked tropical – and, boy, did it taste tropical, too! And what is that prickly kick off about?!
The kiwi is different to your average fruit in more ways than one – it’s also one of incredible fibre rich foods. Just 2 small kiwis give you 4 grams of fibre each day, which is basically half the amount of your daily recommended amount. They have other health benefits, too; eating two a day for 4 weeks can reduce your risk of cardiovascular disease by a staggering 15%. I’ll eat to that!
The beetroot is such an overlooked vegetable. Despite its extroverted look, many shoppers pass it by without a second glance. It stands out from the turnips, carrots and broccoli, yet so many of us just ignore it. Why!?
Nobody knows why. But it’s high time that you started adding beetroot to your diet because it’s rich in fibre. Moreover, there is a special reason for their vivid colour: Beets are purple because of a compound called beta-lain, which fight cancer and heart disease.
You can include beetroots in your salad, or you can even make a lovely beetroot risotto. So healthy!
Some people like to start their day off with a bowl of oatmeal for breakfast. Others prefer a bacon sandwich, while some cook up scrambled eggs.
Me? I just can’t get enough of grapefruit.
Grapefruit is popular with people who are looking to lose weight because it helps you to stay full for longer. It’s also rich in dietary fibre with just a single serving enough to give you 4 grams. For a fruit that looks and tastes the part, that’s pretty special. Get on it.
Roasted Acorn Squash
What’s that? You’ve never tried roasted acorn squash? Okay. I forgive you. As long as you try it soon.
Just one cup of roasted acorn squash gives you 9 grams of fibre, which is pretty much your entire daily recommended amount. It tastes a bit similar to pumpkin but is a treat that should be enjoyed all year round, and not just at halloween. It’s sweet, nutty, and makes the perfect side dish for your roast dinner. You don’t even need to peel it because its skin softens once cooked.
A quarter cup of peaches contains 3 grams of fibre. But it’s not just because of their fibre-content that you should be hunting peaches down right now; when they’re in season, peaches taste absolutely divine. They taste as though God has plucked them from his tree and handed them to you. That’s how good they are.
After all, you’ve heard the phrase, “she tastes like a peach,” haven’t you?
Quinoa is an ancient Incan grain that has spread like wildfire across the whole world. Anyone who is serious about their health is eating it, from hipsters to keep-fit fanatics. It’s a complete protein, which means that it contains all the essential amino acids.
It’s also rich in fibre, with a single cup containing 5 grams.
What are your favourite fibre rich foods?
Stay happy and healthy!