Looking for fibre-rich foods? Want to increase your fibre intake? Check out our recipes below, then take a look at our recipes for a healthy gut.
As well as being strongly associated with a lower risk of numerous diseases, including heart disease, stroke and type-2 diabetes, fibre plays a major role in digestive health. Not only does fibre support regular bowel movements, but certain types of fibre, such a prebiotics found in foods like oats, bananas and apples, also feed the beneficial bacteria found in the gut. Below, we have listed our top 20 high-fibre food picks, and favourite recipes to inspire you to get more of the good stuff into your daily diet.
20 high-fibre foods
Avocados make salad dressings and ice creams super-creamy, so use them in an innovative way in our avocado fusilli pasta. It’s a great way of using up overly ripe avocados, which give the pasta sauce a lovely silky texture.
Put lentils to work in dishes such as this wholesome, nutritious lentil, squash and spinach soup with bulgur wheat and a kick of cumin.
3. Kidney beans
Chilli is a great dish for packing kidney beans into your diet. This veggie butternut squash and quinoa version makes a quick and satisfying meal-in-one.
Get more oats in your diet by starting your day with our berry and nut butter porridge. It’s also packed with fruit and nuts, making it a hearty and healthy breakfast that’s great after a workout.
Chickpeas are a great accompaniment to meat. Check out our seared pork loin with harissa chickpeas, a healthy, low-calorie midweek dinner idea that’s less than 500 calories per serving.
6. Chia seeds
Adding chia seeds to your breakfast not only bolsters its fibre levels, but also gives extra texture. Try them in our bircher muesli. Bircher muesli is a Swiss invention, traditionally consisting of rolled oats, apple and milk, but we’ve used chia seeds, yogurt and some extra fruit in our version.
Get more of these sweet, nutty little treats into your diet with our almond, banana and berry kefir smoothie. Full of plenty of good bacteria, this fruity drink recipe makes a great on-the-go breakfast idea.
8. Sweet potato
Pack more of this versatile and filling veg into mealtimes with this sweet potato and lentil curry. A vibrant, low-calorie and vegan dinner idea, it’s made with coconut milk and plenty of spices.
This nutrient-rich brassica is a great source of fibre. Put it to work in our recipe for broccoli and peanut soba noodles – it’s really easy to make, and ready in 20 minutes or less. The fresh greens are a great combination with the noodles, while the roasted peanuts add a crunchy texture.
Raspberries have a substantial dose of fibre in them. Use them in our super-simple frozen berry smoothie recipe for a quick and easy breakfast idea. Frozen berries are so useful to have in the freezer – perfect for quick puds or smoothies.
This pistachio and lime salmon is a great way to get the little pale green seeds into your diet, and proves they’re not just for sweet dishes. Here, pistachios are used with lime to make a zingy salsa.
Yes, really: there are generous amounts of fibre hiding in those airy, light, popped kernels. They’re an imaginative component of this quick and easy popcorn ceviche, also starring plump king prawns and punchy chilli.
12. Red rice
Wholegrains are probably one of the best-known sources of fibre, and red rice is a great example. Try it in this warm red rice, herb and salmon salad to boost your fibre intake.
Pack in the fibre while satisfying your sweet tooth with dates. Try them in our date and cranberry energy balls – power snacks that are ideal for those mid-afternoon cravings.
This root veg deserves some space at the table thanks to its fibre content. Make this Middle Eastern-inspired roast carrot salad with herby carrot top yogurt to have as a side with your main.
To get more barley on board, perhaps try using it in place of risotto rice, or make this hearty barley, kale and pistachio salad, which is packed full of different flavours and textures, and serves as a base for a meal of meat or fish. It goes particularly well with tea-smoked salmon.
Rethink apples by incorporating them into savoury dishes at mealtimes. Try this spelt and apple salad with crispy nuts and seeds for instance, as a light lunch or starter.
Peas might be known for their protein content, but they’re also high in fibre. Instead of just as a green side, try them in this pea, spinach and crab risotto, perhaps.
18. Bulgur wheat
This wholegrain is really rich in fibre – use it as a replacement for white rice to make this nutritious lamb and spinach pilaf one-pot.
These furry coated, fibre-rich fruits are great in smoothies and desserts, but why not try something a little different, and whizz them up to make these vibrant kiwi, avocado and lime lollies?
20. Rye bread
This darker bread has lots of fibre from its wholegrain. Make these smoked haddock and spinach rye toasts for a healthy, fibre-rich snack or breakfast.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.