50 Foods Packed with Fibre

1. Chia Seeds

Fibre content: 34.4g per 100g
Tiny but mighty, chia seeds are among the richest sources of fibre. Add them to smoothies, yoghurt, or puddings for a nutrient-packed boost.

2. Flaxseeds

Fibre content: 27.3g per 100g
These seeds are not only a great source of fibre but also provide omega-3 fatty acids, making them a heart-healthy addition to your diet.

3. Split Peas

Fibre content: 25g per 100g (cooked)
Used in soups and stews, split peas are an excellent way to increase your fibre and protein intake simultaneously.

4. Lentils

Fibre content: 15.6g per 100g (cooked)
A versatile legume that works well in soups, salads, or curries.

5. Black Beans

Fibre content: 15g per 100g (cooked)
Known for their creamy texture, black beans are great in burritos, bowls, or even brownies.

6. Chickpeas

Fibre content: 12.5g per 100g (cooked)
Perfect for making hummus or tossing into salads, chickpeas are both delicious and filling.

7. Kidney Beans

Fibre content: 11.3g per 100g (cooked)
A staple in chilli recipes, kidney beans are another fantastic fibre-rich option.

8. Artichokes

Fibre content: 10.3g per medium artichoke
Steam and enjoy with a dipping sauce for a tasty and fibre-filled treat.

9. Avocado

Fibre content: 6.7g per 100g
Creamy and versatile, avocado can be added to toast, salads, or smoothies.

10. Raspberries

Fibre content: 6.5g per 100g
With their sweet and tart flavour, raspberries are a delicious way to boost your fibre intake.

11. Pears

Fibre content: 5.5g per medium pear
A juicy and refreshing snack that’s naturally high in fibre.

12. Apples (with skin)

Fibre content: 4.4g per medium apple
An apple a day not only keeps the doctor away but also adds a decent amount of fibre to your diet.

13. Brussels Sprouts

Fibre content: 4.1g per 100g (cooked)
These mini cabbages are rich in fibre and great roasted or steamed.

14. Carrots

Fibre content: 3.6g per 100g (raw)
Crunchy and sweet, carrots are a fibre-filled snack that pairs perfectly with hummus.

15. Quinoa

Fibre content: 2.8g per 100g (cooked)
This ancient grain is a versatile and protein-rich base for salads and bowls.

16. Oats

Fibre content: 10.1g per 100g (dry)
Start your day with oatmeal to enjoy a high-fibre breakfast.

17. Almonds

Fibre content: 12.5g per 100g
A handful of almonds makes for a satisfying and fibre-rich snack.

18. Sweet Potatoes

Fibre content: 3g per 100g (cooked)
Mash, roast, or bake them for a hearty side dish.

19. Popcorn

Fibre content: 14.5g per 100g (air-popped)
A light and satisfying snack that’s surprisingly rich in fibre.

20. Brown Rice

Fibre content: 1.8g per 100g (cooked)
A healthier alternative to white rice, brown rice is a good source of fibre.

21. Barley

Fibre content: 17.3g per 100g (dry)
Barley is perfect for soups, stews, and salads.

22. Blackberries

Fibre content: 5.3g per 100g
Another berry packed with antioxidants and fibre.

23. Beets

Fibre content: 2.8g per 100g (cooked)
Sweet and earthy, beets are a great addition to salads or smoothies.

24. Bananas

Fibre content: 2.6g per medium banana
A convenient snack that also provides potassium.

25. Broccoli

Fibre content: 2.6g per 100g (cooked)
Steam, roast, or stir-fry this veggie for a healthy fibre boost.

26. Cabbage

Fibre content: 2.5g per 100g (cooked)
Shredded cabbage works well in slaws or stir-fries.

27. Edamame

Fibre content: 5g per 100g
These young soybeans are a great snack or salad topping.

28. Peas

Fibre content: 5.7g per 100g (cooked)
Sweet and versatile, peas are perfect for soups or side dishes.

29. Pumpkin Seeds

Fibre content: 6.5g per 100g
Roast them for a crunchy snack or sprinkle on salads.

30. Figs

Fibre content: 2.9g per 100g (fresh)
A naturally sweet treat that’s great fresh or dried.

31. Prunes

Fibre content: 7.1g per 100g (dried)
Known for their digestive benefits, prunes are a high-fibre snack.

32. Dates

Fibre content: 6.7g per 100g (dried)
Sweet and chewy, dates are perfect for snacking or baking.

33. Spinach

Fibre content: 2.2g per 100g (cooked)
This leafy green is a versatile addition to many dishes.

34. Kale

Fibre content: 2g per 100g (cooked)
Add kale to soups, salads, or smoothies for a fibre boost.

35. Pistachios

Fibre content: 10.6g per 100g
These nuts make a satisfying snack or topping for desserts.

36. Walnuts

Fibre content: 6.7g per 100g
Rich in fibre and omega-3s, walnuts are perfect for salads or baking.

37. Cashews

Fibre content: 3.3g per 100g
A creamy and crunchy snack that’s also fibre-rich.

38. Pine Nuts

Fibre content: 3.7g per 100g
Add these to pesto or salads for extra texture and fibre.

39. Coconut (Shredded)

Fibre content: 9g per 100g
Use shredded coconut in baking or as a topping for desserts.

40. Sunflower Seeds

Fibre content: 11.1g per 100g
A crunchy snack that’s also great in salads or baked goods.

41. Plums

Fibre content: 1.4g per 100g
A juicy fruit that’s a refreshing way to add fibre to your day.

42. Oranges

Fibre content: 2.4g per medium orange
Citrusy and delicious, oranges are also a good source of vitamin C.

43. Strawberries

Fibre content: 2g per 100g
A sweet and nutritious berry that’s perfect for snacks or desserts.

44. Cucumber (with skin)

Fibre content: 0.7g per 100g
Refreshing and hydrating, cucumbers add crunch to any dish.

45. Tomatoes

Fibre content: 1.2g per 100g
Use them in salads, sauces, or soups for a mild fibre boost.

46. Mangoes

Fibre content: 1.6g per 100g
A tropical fruit that’s juicy and packed with nutrients.

47. Zucchini

Fibre content: 1g per 100g (cooked)
Use zucchini in stir-fries, casseroles, or as a noodle substitute.

48. Eggplant

Fibre content: 3g per 100g (cooked)
A versatile vegetable that’s great for grilling or baking.

49. Onions

Fibre content: 1.7g per 100g
Onions add flavour to countless dishes while providing a small boost of fibre.

50. Potatoes (with skin)

Fibre content: 2.2g per 100g (baked)
Keep the skin on your potatoes to maximise their fibre content.