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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:Â 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:Â Â 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
- Azuki Beans
- Baked beans, vegetarian, canned, cooked
- Black beans
- Edamame (Dry roasted soy beans)
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Pinto beans
- Split peas, cooked
- White beans
Dried Fruit
- Dates
- Papaya
- Figs
- Raisins
- Apricots
- Dates
- Prunes
- Coconut (dried)
Fruit
- Apples
- Avocado
- Bananas
- Blackberries
- Blueberries
- Guava
- Kiwi
- Kumquats
- Orange
- Passionfruit
- Peaches
- Pears
- Raspberries
- Rhubarb
- Strawberries
- Fruit Smoothies
Grains, Cereal & Pasta
- All-bran
- Barley
- Bran flakes
- Bread, rye
- Bread, whole-wheat or multigrain
- Bread, wholegrain
- Brown bread
- Brown rice, cooked
- Buckwheat
- Oat bran muffin
- Oatmeal
- Pasta, whole-wheat
- Popcorn, air-popped
- Porridge
- Pumpernickel
- Raisin bran cereal
- Shredded Wheat
- Toasted Wheat Germ
- Weetbix
Herbs and spices
- Chili powder
- Dried herbs generally
- Paprika
- Almonds
- Brazil Nuts
- Cashews
- Flaxseeds
- Peanut Butter
- Peanuts
- Pecans
- Pecans
- Pistachio nuts
- Pistachios
- Sesame Seeds
- Sun!ower Seeds
- Tahini
- Walnuts
Cocoa
- Dark chocolate
- Cocoa Powder
Vegetables
- Artichoke
- Avocado
- Beans
- Beans – French
- Broccoli
- Brussels sprouts
- Cabbage
- Carrot
- Eggplant
- Fennel
- Kale
- Kohirabi
- Lima beans
- Mushrooms
- Okra
- Parsnips
- Peas – Black eyed
- Peas – green
- Peppers
- Potato with skin
- Pumpkin
- Rhubarb
- Spinach
- Sweet Corn
- Sweet Potatoes
- Tomatoes
- Turnip
- Vegetables (processed)
- Chick peas
- Hot peppers
- Jalapeño peppers
- Tomato paste
- Tomatoes (Sun-dried)
- Vegetable Juices
