Dietary fibre is one of the most underconsumed nutrients in modern diets. The average adult eats just 15–17g of fibre per day, against a recommended 25–38g. Increasing fibre intake is associated with lower risk of heart disease, type 2 diabetes, colon cancer, and obesity. Here are the best high-fibre foods you can easily add to your diet.

Why fibre matters

  • Gut health: Fibre feeds beneficial gut bacteria (prebiotics), supporting a diverse microbiome linked to better immune function, mood, and metabolic health
  • Weight control: Fibre adds bulk without calories, slows digestion, and reduces appetite
  • Blood sugar: Soluble fibre slows glucose absorption, preventing blood sugar spikes
  • Heart health: Soluble fibre binds to cholesterol and removes it from the body

Top high-fibre foods by category

Legumes (highest fibre foods)

  • Black beans (cooked, 100g): 8.7g fibre
  • Lentils (cooked, 100g): 7.9g fibre
  • Chickpeas (cooked, 100g): 7.6g fibre
  • Kidney beans (cooked, 100g): 7.4g fibre
  • Edamame (100g): 5.2g fibre

Grains and cereals

  • Oats (dry, 100g): 10.6g fibre
  • Whole wheat bread (1 slice): 2g fibre
  • Brown rice (cooked, 100g): 1.8g fibre
  • Quinoa (cooked, 100g): 2.8g fibre
  • Bran flakes (30g serving): 5g fibre

Vegetables

  • Broccoli (100g): 2.6g fibre
  • Carrot (100g): 2.8g fibre
  • Sweet potato (100g): 3.0g fibre
  • Brussels sprouts (100g): 3.8g fibre
  • Avocado (100g): 6.7g fibre

Fruits

  • Avocado (½ fruit, 100g): 6.7g fibre
  • Pear (1 medium, 180g): 5.5g fibre
  • Apple with skin (1 medium): 4.4g fibre
  • Raspberries (100g): 6.5g fibre
  • Blueberries (100g): 2.4g fibre
  • Banana (1 medium): 3.1g fibre

Nuts and seeds

  • Chia seeds (28g): 9.8g fibre
  • Flaxseeds (28g): 7.7g fibre
  • Almonds (28g): 3.5g fibre
  • Pumpkin seeds (28g): 1.7g fibre

How to increase fibre intake gradually

Increasing fibre too quickly causes bloating and discomfort. Increase by 5g per week and drink plenty of water. A practical approach:

  • Week 1: Add 1 serving of legumes per day (lentil soup, hummus, beans)
  • Week 2: Switch to whole grain bread and oats for breakfast
  • Week 3: Add 1 tbsp of chia seeds to yoghurt or smoothies daily
  • Week 4: Add 1–2 extra vegetable servings per day
Track your nutrition: Use our Recipe Calculator to check the fibre content of your meals, or our Food Nutrition Table for fibre data on 150+ foods.