15 fibre favourites
- Hugh Fearnley-Whittingstall
Published: August 17, 2026 at 5:25 PM
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Hugh Fearnley-Whittingstall picks the high-fibre ingredients to add to your cooking, followed by some tasty veg-based lunches or light suppers to make the most of them
Fresh fruit
An apple, a pear, a banana, a handful of grapes, an orange, a kiwi fruit, some berries – all fruit provides fibre and the tang and texture of crunchy fruits like apples is a great addition to many salads. Part of the appeal of whole apples, pears, easy peelers, grapes and bananas is how conveniently portable they are. At the same time, cutting them up and serving them in bowls or plates makes them very appealing and easy to eat, especially for kids.
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Dried fruit
Prunes, dried apricots, dried figs, raisins and other dried fruits are richer in fibre than many fresh fruits because they contain less water. They are incredibly useful as a natural sweetener in all kinds of recipes too. In a main meal context they are particularly handy for adding a touch of sweetness to spicy dishes like tagines and curries and they can do the same in hearty salads.
Fresh raw veg
Cucumber, carrot, peppers, cauliflower, celery, tomatoes – all of these give you a fibre boost. As with fruit, some simple slicing and dicing can make them much more appetising, and also more portable. I often take a box of simply prepped crunchy veg with me when I travel.
Whole nuts
Unsalted whole nuts, such as almonds, peanuts and hazelnuts, are great sources of fibre. The skins add more – along with flavonoids too – but nuts are still great skin-off. Raw nuts retain more natural goodness than those that are industrially roasted, but toasting them yourself in a pan or in the oven does deepen the flavour, and makes them great for scattering over salads and many other dishes. Raw nuts can be combined with dried fruits, seeds and even a little dark chocolate for a home-made, fibre-boosting trail mix.
Nut butter
A spoonful of nut butter is delicious with a sliced banana, wedges of apple or celery sticks; spread on wholegrain toast or oatcakes; or just eaten straight from the jar (guilty as charged – but not that guilty!). Nut butters are also very handy ingredients for enriching more substantial dishes.
Whole seeds
You’ll find seeds called for frequently in my recipes – often to finish them with a nice, crunchy texture – but they’re a delicious snack on their own too. A mix is even better than one single type, and gently toasting them really enhances their flavour.
Oats
Oats are a very versatile (and inexpensive) high-fibre grain that come lightly processed in various forms: rolled, flaked or chopped into several grades of oatmeal. We probably know them best in a breakfast context – as porridge, granola and the increasingly popular overnight oats, where they are soaked in fruit juice and/or yogurt and often combined with berries and seeds. These are a great way to start a busy day, giving you slow-release energy and plenty of soluble fibre (although they can result in a blood sugar spike for some). Oats can also be included in savoury dishes, for example as a topping on a gratin or main-course crumble or even a quirky, comforting take on a risotto.
Oatcakes
These vary in texture, from fine and delicate to coarse and crunchy, but all are a good source of fibre. Some have added seeds, which I like. For years I’ve snacked on oatcakes: with cheese of course, but also with nut butters, krauts and kimchis, leftovers from the fridge, as quick and easy lunches, or to plug a hunger gap when I am travelling.
Wholegrain breadsticks
Crunch these solo, or dip into hummus or any veg-rich dip, to increase fibre.
Hummus
Whether made with chickpeas or other pulses, hummus is a good source of fibre.
Olives
They’re salty, so don’t go mad, but 10 olives will give you on average 1.5-3g fibre. Black olives are particularly good. Most olives are also a fermented, ‘live’ food, and so are good for your gut. Added to soups, stews and salads, either whole, torn or chopped, they are brilliant little bombs of rich umami flavour.
Vegetable crisps
These are good as an occasional, high-fibre treat, but not something to eat every day because of their salt, sugar and fat content. Check packs before buying to make sure they are minimally processed – added ingredients need not go beyond oil and salt.
Popcorn
Corn kernels are a whole grain, making popcorn potentially a good fibre-ful snack. But branded bags of pre-popped corn usually have more salt, sugar and fat than is good for us, and indeed more than is needed to make them appetising. So it’s much better to pop the corn yourself at home. I like to toss it with dukkah – a combination of finely chopped toasted seeds and spices.
Dark chocolate
Just 20g dark chocolate will typically give you around 2g fibre. Ideally choose one that’s at least 70 per cent cocoa solids and not full of sugar. There are some great vegan dark chocolates to choose from now too.
Coffee
This starts life as a berry, and so contains 0.5-1g fibre per 100ml cup – a helpful source if you have even one cup a day! Coffee is also a source of the plant chemicals called polyphenols, which act as antioxidants.
Extract taken from High Fibre Heroes by Hugh Fearnley-Whittingstall (Bloomsbury Publishing, Hardback, £26). Photography © Emma Lee.
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Hugh Fearnley-Whittingstall
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