Fibre | 100 happy and healthy high fibre foods

Getting more fibre into your diet is a must for health and vitality. Fibre comes two ways: soluble (attracts water and makes you feel fuller) and insoluble fibre (won’t dissolve in water and passes through the gut) to prevent constipation.

If you want to feel fuller for weight loss purposes eat soluble fibre

Here’s a quick list: Oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

If you want to get that intestinal tract working fast eat insoluble fibre

These are mainly found in grains and veggies:  Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

How much fibre should you eat?

Women (under 50) should aim for around 25 grams of fibre each day while men should go for about 35 grams of fibre. When you start increasing fibre in your diet you will experience more gas. But as your body gets used to the new level of fibre this will reduce. If you are eating more fibre, especially soluble fibre, be sure to drink more water.


100 happy and healthy high fibre foods

Beans and pulses

  1. Azuki Beans
  2. Baked beans, vegetarian, canned, cooked
  3. Black beans
  4. Edamame (Dry roasted soy beans)
  5. Kidney beans
  6. Lentils
  7. Lima beans
  8. Navy beans
  9. Pinto beans
  10. Split peas, cooked
  11. White beans

Dried Fruit

  1. Dates
  2. Papaya
  3. Figs
  4. Raisins
  5. Apricots
  6. Dates
  7. Prunes
  8. Coconut (dried)

Fruit

  1. Apples
  2. Avocado
  3. Bananas
  4. Blackberries
  5. Blueberries
  6. Guava
  7. Kiwi
  8. Kumquats
  9. Orange
  10. Passionfruit
  11. Peaches
  12. Pears
  13. Raspberries
  14. Rhubarb
  15. Strawberries
  16. Fruit Smoothies

Grains, Cereal & Pasta

  1. All-bran
  2. Barley
  3. Bran flakes
  4. Bread, rye
  5. Bread, whole-wheat or multigrain
  6. Bread, wholegrain
  7. Brown bread
  8. Brown rice, cooked
  9. Buckwheat
  10. Oat bran muffin
  11. Oatmeal
  12. Pasta, whole-wheat
  13. Popcorn, air-popped
  14. Porridge
  15. Pumpernickel
  16. Raisin bran cereal
  17. Shredded Wheat
  18. Toasted Wheat Germ
  19. Weetbix

Herbs and spices

  1. Chili powder
  2. Dried herbs generally
  3. Paprika
  4. Almonds
  5. Brazil Nuts
  6. Cashews
  7. Flaxseeds
  8. Peanut Butter
  9. Peanuts
  10. Pecans
  11. Pecans
  12. Pistachio nuts
  13. Pistachios
  14. Sesame Seeds
  15. Sun!ower Seeds
  16. Tahini
  17. Walnuts

Cocoa

  1. Dark chocolate
  2. Cocoa Powder

Vegetables

  1. Artichoke
  2. Avocado
  3. Beans
  4. Beans – French
  5. Broccoli
  6. Brussels sprouts
  7. Cabbage
  8. Carrot
  9. Eggplant
  10. Fennel
  11. Kale
  12. Kohirabi
  13. Lima beans
  14. Mushrooms
  15. Okra
  16. Parsnips
  17. Peas – Black eyed
  18. Peas – green
  19. Peppers
  20. Potato with skin
  21. Pumpkin
  22. Rhubarb
  23. Spinach
  24. Sweet Corn
  25. Sweet Potatoes
  26. Tomatoes
  27. Turnip
  28. Vegetables (processed)
  29. Chick peas
  30. Hot peppers
  31. Jalapeño peppers
  32. Tomato paste
  33. Tomatoes (Sun-dried)
  34. Vegetable Juices