High Fibre Foods

As you know, fibre is extremely important for our bodies, so a 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:

  • Dried beans, peas, and other legumes, including pinto, black, baked or kidney beans, split peas and garbanzos are all fibre rich foods

dried beans are fibre rich foods

Eat high fibre foods for your breakfast

  • 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

bran cereals

  • 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

lima beans


  • Fresh or frozen green peas – green peas have a high value of about 5% of its composition in fibre

green peas


  • 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

dried figs


  • Raspberries, blackberries and strawberries – raspberries’ aggregate fruit structure adds to its nutritional value, increasing the proportion of dietary fibre, making it one of the plant foods with the highest fibre contents known, up to 20% fibre of its weight

berries are high in fibre


  • Sweet corn: on the cob or kernels

sweet corn


Whole wheat is one of the high fibre foods you can take, instead of white bread

  • Whole-wheat and other whole-grain cereal products are all high fibre foods: Rye, oats, buckwheat and stone-ground cornmeal are all high in fibre. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.

whole wheat


  • Broccoli – high in fibre as well as vitamin C



  • Baked potato with the skin – the skin, when crisp, is the best part for fibre. Almost half of a potato 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.

baked potato


  • 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.

plum pear apples


  • Raisins and prunes: not as high on the list of high fibre foods as other dried fruits, however valuable.



  • Greens: spinach, beet greens, kale, collards, swiss chard and turnip greens are high fibre foods.



  • Nuts: specially 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/like berries



  • Bananas – these not only have an over average percentage of fibre, but they are also regarded as one of the most nourishing foods, for its 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

brussel sprouts

13 Responses to High Fibre Foods

  1. mariaan says:

    should most of these foods be eaten raw or cooked?

    • kayan cunningham says:

      raw is better for most like peas and fruit and vegitibels

      • kayan cunningham says:

        better and vegitables, sorry

      • richard says:

        Absolutely do not eat them raw. Lectins are very high in most of these foods, due to among other things the high seed content.
        Do not take advice from random people on the internet either. They mostly know nothing that is backed by any real knowledge or investigation.
        Foods listed here that appear to be low in lectins are,
        Spinach, brocoli, raspberry’s. I would cook both the broccoli and spinach, although steaming is the best method (or so im led to believe)
        Please research lectins, but dont be too scarred by all the horror information out there 🙂
        Oh! and do not take my advice, im a random person on the internet. (although I have done lot of investigation)

  2. Nev. says:

    so… if I put these high fibre foods into a cold press juicer does that remove all/most of the fibre? or does most of it still get into the juice?

    • Emma B says:

      The fibre is in the ‘fibres’ of the vegetable, probably why its called fibre. If you juice them, you are removing the fibre.

    • kayan cunningham says:

      i thing but im not sure but it is still healthy and its juice but it wont taste good with the fruits and vegitables and dry food and stuff in it. 😀

  3. kayan cunningham says:


  4. diane says:

    try drinking a juice called v8.

  5. Nicole says:

    Maybe juicing isn’t a good idea, but you can make a smoothie then it stills include the fibres.

  6. Fibre Foods says:

    Yes thats O.K. but please don’t copy any of these original articles

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