As you know, fibre or fiber is extremely important for our bodies, so daily ingestion of an adequate amount of high fibre foods is recommended. Please check our list of fibre rich foods, so you can add them to your diet:
High Fibre Foods for Your Breakfast
Try starting your day with fruit and fibre if you are on a fibre-rich diet plan
- Bran cereals: Bran Buds, All-Bran, 100% Bran, Raisin Bran – bran is often used to enrich breakfast cereals, benefiting people looking to increase their daily values of high fibre foods consumption.
- Raspberries, blackberries, and strawberries – raspberries’ aggregate fruit structure adds to their nutritional value, increasing the proportion of dietary fibre, making it one of the plant foods with the highest fibre contents known, with up to 20% fibre of its weight
High Fiber Diet Foods
These are all great fiber-rich foods to include in your diet
- Fresh or frozen lima beans – lima beans, like many other legumes, are a good source of fibre, being an almost fat-free source of quality protein. Lima beans have both soluble fibre and insoluble fibre
- Fresh or frozen green peas – green peas have a high value of about 5% of its composition in fibre
- Dried fruit: figs, plums, apricots, and dates – dried fruits help intestinal health. It enforces the regulation of bowel function. Dried plums are well known in common experience to alleviate constipation, as they are high fibre foods
- Sweet corn: on the cob or kernels
- Dried beans, peas, and other legumes, including pinto, black, baked or kidney beans, split peas, and garbanzos, are all fibre rich foods
Whole Wheat is a High Fibre food To Eat, instead of white bread
- Whole-wheat and other whole-grain cereal products are all high fiber foods: Rye, oats, buckwheat, and stone-ground cornmeal are all high in fibre. Bread, pasta, pizzas, pancakes, and muffins made with whole-grain flour.
- Broccoli – high in fibre as well as vitamin C and K
Studies have shown it may decrease insulin resistance in type 2 diabetics and protect against some cancers, including prostate cancer
- Baked potato with the skin – the skin, when crisp, is the best part for fibre. Almost half of a potato’s fibre is in its skin. Boiled or mashed potatoes can also be good, but not french fries, as they contain a very high amount of fat.
- Green snap beans, pole beans, and broad beans are also fibre rich foods: these are packaged frozen as Italian beans, in Europe they are known as haricot or French beans.
- Plums, pears, and apples: These foods are all high in fibre. The edible skin is high in pectin.
- Raisins and prunes: not as high on the list of high fibre foods as other dried fruits, however valuable as they make great snacks
- Greens: spinach, beet greens, kale, collards, swiss chard, and turnip greens are high fibre foods.
- Nuts: especially almonds, Brazil nuts, peanuts, and walnuts (consume these sparingly, high-fat content)
Cherries – not so high in fibre as berries, but a good alternative if you don’t have any berries or like cherries better
- Bananas – these not only have an over average percentage of fibre, but they are also regarded as one of the most nourishing foods, for their wide range and quantity of nutrients
- Carrots – they are rich in fibre, but especially in vitamin A
- Coconut (dried or fresh-sparingly, both are high in fat content) – most of a coconut’s fibre is in its skin, which makes the percentage of fibre in a coconut about 10%. Drinking its water reduces the percentage to around 1-2%
- Brussels sprouts – a healthy cabbage with about 3% of fibre in its composition
It is a member of the cruciferous vegetable family, which includes kale, broccoli, cabbage and radishes
They are high in vitamins C and K, and studies have shown they may reduce the risk of some cancers
If you are on a low-carb diet plan, then leafy greens should make up a large part of your diet.
Kale, spinach, collards, turnip greens, and mustard greens are also high in fiber