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
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
- 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
- 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
- Sweet corn: on the cob or kernels
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.
- 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.
- 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.
- 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