20 HIGH FIBRE FOODS YOU SHOULD ADD TO YOUR GROCERY LIST
Fibre doesn’t just help us go to the toilet. It keeps us feeling full, promotes a healthy bowel environment, lowers cholesterol and stabilises blood sugar levels. All important benefits for a healthy gut and a happier you.
Worryingly, however, we’re only eating around half of the recommended intake of fibre per day – 15-17 grams compared to the 25-38g we should be consuming. So what foods should you be eating to boost your fibre intake? Here are the top 20 high fibre foods to add to your grocery list.
Nuts & Seeds
Boasting a massive 34.4g of fibre per 100g, chia seeds are one of the most fibre-rich foods in the world. Try adding these tiny black seeds to smoothies, juices or yoghurt.
Almonds aren’t just packed with fibre (12.5g per 100g in fact), they’re also high in healthy fats like vitamin E, magnesium and manganese.
Fruit & Veg
Prune juice is often the first port of call when suffering from constipation, and for good reason. As well as containing 7g fibre per 100g, the fruit’s alcohol sugars have a laxative effect.
This tasty fruit contains the indigestible food fibre lignin, which retains water and helps bulk up the stool. It also boasts pectin and ficin, which together with lignin make figs a great laxative food.
These tasty berries win gold when it comes to fibre content. With a whopping 6.5g per 100g, they deliver all the incredible benefits of soluble fibre.
As well as being one of the most nutrient-dense foods on the planet, broccoli boasts a load of fibre to boot. Other greens like swiss chard and cavolo nero as also fibre-rich.
Whether pre-cooked or fresh, beetroot should definitely make it onto your grocery list. This veggie is a very good source of fibre, manganese, potassium and folic acid.
Artichokes are among the highest fibre vegetables at 10 grams for a medium-sized one. As a bonus, they’re also packed full of liver cleansing benefits.
One red, russet, or sweet potato will reward you with 3 grams of fibre. Just make sure you eat the skin too.
This high-fibre veggie also delivers plenty of vitamin K, vitamin B6 and magnesium.
Beans, Legumes & Grains
The mighty lentil is a true superfood. Containing protein and loads of essential nutrients, lentils pack a fibre punch at 7.9g per 100g.
Chickpeas are a wonderful source of protein and fibre. Try adding them to curries, serving them in a salad, or even roasting them as a fibre-rich snack.
There’s nothing like a bowl of warming oats on a cold morning, but it’s not just the feel-good factor that makes this ingredient such a superfood. Oats boast a powerful soluble fibre called oat beta-glucan, which has been shown to regulate blood sugar and cholesterol levels.
These tasty beans are loaded with plant-based protein and fibre, making them the perfect addition to vegetarian dishes.
Pop some air-popped popcorn into your shopping basket for a low fat snack that contains 4 grams of fibre per 3 cups.
In order to be a good source of fibre, grains must be in their whole, unprocessed form. So if you haven’t already done so, try switching from white to brown rice – you’ll benefit from 1.8g more of fibre in every 100g serving.
If you’re looking for a fibre supplement to help boost your fibre intake, make sure you choose one that contains at least one of these fibre-rich ingredients – or even better, all of them!
Psyllium husk is a favourite ingredient in fibre supplements thanks to its ability to absorb water and bulk out stools, making bowel movements much easier. It’s also a prebiotic, which means that it stimulates natural bacteria in the bowel.
Proven to help increase faecal bulk by absorbing water in the large intestine and also reduce blood glucose levels, this supplement ingredient is a must-have in the prevention and treatment of constipation.
Flaxseed is a rich source of lignans. Once it reaches the gut, friendly bacteria turns lignans into compounds that help to fight disease, modulate hormone levels and relieve some of the symptoms often associated with menopause.
Derived from the konjac plant, glucomannan is a soluble and fermentable dietary fibre that manages blood sugar levels, reduces appetite and increases satiety. is a soluble and fermentable dietary fibre that manages blood sugar levels, reduces appetite and increases satiety.