Top 10 fibre-rich foods for a healthy diet

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According to Government guidelines, our fibre intake should be 30g a day as part of a healthy, balanced diet. The reality is that most adults only eat about 20g a day on average, so it’s clear that something needs to change. 

What is fibre, and why do we need it?

Fibre is a carbohydrate that helps us keep our digestive system healthy and may also reduce our risk of heart disease and stroke, type 2 diabetes and bowel cancer. 

Fibre is a crucial component of our diet, as it affects the speed of digestion, stool volume, and regularity. 

There are different types of fibre, each with varying effects on our bodies. Some types of fibre have been found to impact blood cholesterol levels and the rate of sugar absorption in our bodies. Certain fibre types play a role in the quantity and quality of beneficial bacteria in our gut. 

It’s important to pay attention to the types of fibre we consume to maintain a healthy digestive system and overall wellbeing.

Foods to boost your fibre intake

If you’re looking to increase the amount of fibre in your diet, here are some of the foods high in fibre:

  1. Avocado. Avocados are an excellent source of dietary fibre, providing 14 grams in each avocado – almost half the daily recommended amount. Packed full of heart-healthy monounsaturated fats, vitamins, and minerals, this rich and creamy fruit is perfect sliced on toast with garlic and chilli, added to salads or used as a creamy dip. They’re a versatile and delicious addition to any meal.
  2. Chia Seeds. Tiny but mighty, chia seeds are a fibre powerhouse. Just two tablespoons of chia seeds contain a whopping 10 grams of fibre. These seeds also provide omega-3 fatty acids, protein, and antioxidants. Add them to smoothies, sprinkle on top of yoghurt or oatmeal, or use them as an egg substitute in baking recipes. Chia seeds are a simple and convenient way to boost your daily fibre intake.
  3. Lentils. Lentils are legumes that pack a punch in terms of fibre content. With approximately 8 grams of fibre per cooked half-cup serving, lentils are also an excellent plant-based protein source. These versatile legumes can be incorporated into soups, stews, salads, or veggie burgers. Adding lentils to your meals increases your fibre intake and provides essential nutrients like iron, folate, and potassium.
  4. Quinoa. Quinoa is a nutritious grain that offers a substantial amount of fibre and complete protein. One cooked cup of quinoa provides about 5 grams of fibre. This gluten-free grain is easy to prepare and can be used as a base for salads, added to stir-fries, or enjoyed as a side dish. Including quinoa in your diet helps maintain steady blood sugar levels and keeps you feeling fuller for longer.
  5. Broccoli. Broccoli is a great source of vitamins and minerals and an excellent way to increase your fibre intake. One cup of cooked broccoli contains around 5 grams of fibre. This cruciferous vegetable can be steamed, roasted, or stir-fried and makes a nutritious addition to any meal. Broccoli is also known for its anti-inflammatory and antioxidant properties, making it a fantastic choice for overall health.
  6. Raspberries. Raspberries are not only delicious but also a fantastic source of dietary fibre. One cup of raspberries offers an impressive 8 grams of fibre. These vibrant berries are packed with antioxidants, vitamins, and minerals, promoting a healthy immune system. Enjoy them as a snack, add them to smoothies, or incorporate them into desserts for a sweet and fibre-rich treat.
  7. Oats. Oats are a breakfast staple that provides a substantial amount of dietary fibre. Half a cup of dry oats contains about 4 grams of fibre. Whether you opt for oatmeal, granola, or overnight oats, you’ll reap the benefits of the soluble fibre found in oats, which helps lower cholesterol levels. Start your day with a fibre-rich bowl of oats to keep you energised and satisfied until your next meal.
  8. Artichokes. Artichokes are a unique and flavoursome vegetable that boasts an impressive fibre content. A medium-sized artichoke provides about 10 grams of fibre. This low-calorie vegetable is also rich in antioxidants and offers numerous health benefits, including improved digestion and liver health. Enjoy artichokes steamed, grilled, or added to salads for a tasty and fibre-packed addition to your meals.
  9. Black Beans. Black beans are a fantastic source of plant-based protein and an excellent way to increase your fibre intake. One cooked cup of black beans contains around 15 grams of fibre. These versatile legumes can be added to soups, salads, or homemade veggie burgers. Including black beans in your diet helps support digestive health, regulate blood sugar levels, and promote heart health.
  10. Wholewheat Bread. When it comes to bread, choosing wholewheat varieties over refined white bread is a smart move for boosting your fibre intake. Two slices of whole wheat bread typically provide around 6 grams of fibre. Whole wheat bread is also higher in essential nutrients like vitamins, minerals, and antioxidants. Incorporating whole wheat bread into your meals, such as sandwiches or toast, ensures you’re getting both taste and health benefits.

By incorporating these 10 fibre-rich foods into your diet, you can boost your fibre intake and enjoy a wide range of health benefits. 

From avocados and chia seeds to black beans and whole wheat bread, these delicious options will keep your taste buds happy and provide the fibre your body needs for optimal digestion and overall wellness.

Explore our range of meals

Our Hey Fresto! range of nutritious, healthy meals designed by our chefs and delivered to your door includes some delicious foods packed full of fibre, including our delicious Black bean and Okra Vegetable Jambalaya

Take a look at our full range of meals today and see how we can help you to increase nutrition for all the family.