10 common foods with the highest amount of fibre

Getting enough fibre in our diet is quite important for a healthy digestive system, steady blood sugar levels, and even weight management.

While many know fibre is essential, few realise just how many everyday foods can help meet our daily requirements.

The recommended fibre intake for adults varies by age and gender, with men needing around 28-34 grams per day and women requiring 22-28 grams.

Here are 10 common foods we likely encounter very often that are full of fibre.

Green peas aren’t just for adding colour to our plate; they’re also a rich source of fibre. One cup of cooked green peas delivers around 8.8 grams of fibre, which can contribute greatly to the daily intake. They also contain vitamins and proteins, which makes them a great addition to the meals.

Lentils are generally consumed almost every day. They are not only high in protein but also offer about 7.8 grams of fibre in just half a cup. They’re fantastic for improving heart health. Lentils’ high fibre content helps keep us full longer, making them ideal for weight management.

With 6.3 grams of fibre in half a cup, these beans not only help keep our digestive system in check but also provide a dose of plant-based protein. They’re also excellent roasted for a crunchy snack or tossed into salads for extra texture.

Kidney beans are another fibre-rich legume that offers about 5.7 grams in just half a cup. They’re perfect for hearty dishes like chilli and soups. Their high fibre content can help lower cholesterol levels. This makes them beneficial for heart health.

Guavas have a fibre punch of approximately 8.9 grams per cup. It’s not just high in fibre; guava is also rich in vitamin C and other essential nutrients. Eat it raw, blend it into a smoothie, or add it to a fruit salad for a delicious, high-fibre snack.

Berries are well known for their antioxidant properties, but raspberries also contain a high amount of fibre. One cup provides about 8 grams, making them one of the most fibre-rich fruits available.

An apple a day may indeed keep the doctor away, especially when eaten with the skin. A medium-sized apple provides around 4.8 grams of fibre, with most of the fibre coming from the skin itself. Eating apples with the peel on is a simple way to increase your fibre intake.

Pumpkin isn’t just for fall desserts—it’s also a fantastic source of fibre, with about 7 grams per cup. It’s versatile in both sweet and savoury dishes, from pumpkin soup to baked goods. Including pumpkin in the diet is a tasty way to boost fibre intake while enjoying the natural sweetness it brings.

Broccoli is a vegetable that many know and love, and it’s also a good source of fibre. One cup of cooked broccoli contains about 5.2 grams of fibre, helping support digestion and heart health. It’s great for roasted, steamed, or added to pasta dishes, making it an easy choice for increasing fibre in your meals.

Chia seeds may be small, but they’re mighty when it comes to fibre content. Just one tablespoon contains 4.1 grams of fibre. Chia seeds are also known for their ability to absorb liquid, creating a gel-like consistency that can help in digestion.