The importance of fibre in our bodies goes beyond just addressing constipation; it plays a significant role in our regular daily life.
You may not think much about fibre until a situation arises that sets your daily routine apart.
In this article, I will share information about the amount of fibre in various fruits, vegetables, legumes, grains, nuts, and seeds.
After reading this article, you won’t need to read another one—I promise.
High Fibre Fruits: Nature’s Sweet and Fibre-Packed
1. Pears
Pears are not only a succulent treat but also an excellent source of fibre.
With 5.5 grams in a medium-sized pear or 3.1 grams per 100 grams, they provide a delicious and nutritious snack option.
2. Strawberries
These vibrant berries not only burst with flavour but also offer a fibre boost.
With 3 grams in 1 cup of fresh strawberries or 2 grams per 100 grams, they are a perfect addition to salads, desserts, or enjoyed on their own.
3. Avocado
Known for its creamy texture, avocados are a fibre-rich superfood.
With 10 grams in 1 cup of raw avocado or 6.7 grams per 100 grams, they bring healthy fats and a satisfying dose of fibre to your meals.
Learn More – 20 Health Benefits of Avocado
4. Apples
An apple a day not only keeps the doctor away but also contributes to your fibre intake.
With 4.4 grams in a medium-sized apple or 2.4 grams per 100 grams, they provide a crunchy and portable snack option.
5. Raspberries
These tiny, yet mighty berries pack a fibre punch.
With 8 grams in one cup of raw raspberries or 6.5 grams per 100 grams, they add a burst of sweetness to cereals, yogurt, or simply enjoyed on their own.
6. Bananas
A staple in many diets, bananas offer more than just potassium.
With 3.1 grams in a medium-sized banana or 2.6 grams per 100 grams, they provide a quick energy boost with added fibre benefits.
High Fibre Vegetables: Colourful Fibre House
1. Carrots
Carrots, whether raw or cooked, are a versatile veggie that adds a crunch to your meals.
With 3.6 grams in 1 cup of raw carrots or 2.8 grams per 100 grams, they contribute not only to your fibre intake but also provide essential vitamins.
Learn More – 20 Health Benefits of Carrots
2. Beets
Beyond their vibrant colour, beets offer valuable nutrients and fibre.
With 3.8 grams per cup of raw beets or 2 grams per 100 grams, they are a fantastic addition to salads, roasts, or as a standalone side dish.
Learn More – Beetroot Ginger Lemon Juice Benefits
3. Broccoli
This cruciferous vegetable is not only nutrient-dense but also a good source of fibre.
With 2.4 grams per cup or 2.6 grams per 100 grams, broccoli is a versatile addition to stir-fries, salads, or enjoyed steamed.
Learn More – Health Benefits of Broccoli – Detailed Information
4. Artichokes
Artichokes, whether French or globe, are fibre-rich and boast a unique taste.
With 6.9 grams in 1 raw artichoke or 5.4 grams per 100 grams, they make for a delightful addition to various dishes, from dips to roasted delights.
5. Brussels Sprouts
These mini cabbages are not only adorable but also high in fibre.
With 3.3 grams per cup of raw Brussels sprouts or 3.8 grams per 100 grams, they shine in roasted dishes, salads, or as a tasty side.
Other High-Fibre Vegetables:
- Kale: 4.1 grams per 100 grams
- Spinach: 2.2 grams per 100 grams
- Tomatoes: 1.2 grams per 100 grams
High Fibre Legumes: Plant Powerhouses of Protein and Fibre
1. Lentils
Economical, versatile, and fibre-packed, lentils are a nutritional powerhouse.
With 13.1 grams per cup of cooked lentils or 10.7 grams per 100 grams, they shine in soups, stews, and as a meat substitute.
2. Kidney Beans
Popular in many cuisines, kidney beans bring not only protein but also fibre to the table.
With 12.2 grams per cup of cooked beans or 7.4 grams per 100 grams, they’re a staple in chili, salads, and wraps.
3. Split Peas
Whether in soups or curries, split peas are a delicious way to amp up your fibre intake.
With 16.3 grams per cup of cooked split peas or 8.3 grams per 100 grams, they provide a hearty addition to various dishes.
4. Chickpeas
Chickpeas, a beloved legume, offer both fibre and protein.
With 12.5 grams per cup of cooked chickpeas or 7.6 grams per 100 grams, they star in dishes like hummus, curries, and salads.
High Fibre Grains: Wholesome Goodness in Every Bite
1. Quinoa
As a pseudo-cereal, quinoa is a complete protein source with added fibre benefits.
With 5.2 grams per cup of cooked quinoa or 2.8 grams per 100 grams, it’s a versatile grain for salads, bowls, or as a side dish.
2. Popcorn
A delightful and whole-grain snack, popcorn is not just for the movies.
With 1.15 grams per cup of air-popped popcorn or 14.5 grams per 100 grams, it’s a guilt-free way to enjoy a crunchy treat.
3. Oats
Oats, a breakfast favourite, are not only hearty but also rich in fibre.
With 16.5 grams per cup of raw oats or 10.1 grams per 100 grams, they shine in breakfast options like oatmeal and granola.
High fibre Nuts and Seeds: Tiny Powerhouses of Nutrients
1. Almonds
Almonds are not just crunchy; they’re also high in fibre.
With 4 grams per 3 tablespoons or 13.3 grams per 100 grams, they make for a satisfying and nutritious snack.
2. Chia Seeds
Tiny but mighty, chia seeds are rich in fibre and essential nutrients.
With 9.75 grams per ounce of dried chia seeds or 34.4 grams per 100 grams, Chia Seeds with Yogurt smoothies or as a pudding base.
Learn More – Chia Seeds vs Fish Oil : “Which is the Better Omega-3 Source?”
Other High-Fibre Nuts and Seeds:
- Fresh Coconut: 9 grams per 100 grams
- Pistachios: 10.6 grams per 100 grams
- Walnuts: 6.7 grams per 100 grams
- Sunflower Seeds: 8.6 grams per 100 grams
- Pumpkin Seeds: 6 grams per 100 grams
High Fibre Tubers and Sweets: Fibre-Rich Indulgences
1. Sweet Potatoes
Sweet potatoes, with 3.8 grams in a medium-sized boiled sweet potato or 3 grams per 100 grams, are a filling and sweet addition to your meals.
Whether baked, mashed, or roasted, they provide both fibre and a delightful flavour.
2. Dark Chocolate
Indulge in the richness of dark chocolate, which offers 3.1 grams in a 1-ounce piece of 70%–85% cacao or 10.9 grams per 100 grams.
Choose high-quality dark chocolate for a treat that not only satisfies your sweet tooth but also provides a fibre boost.
High-Fibre foods Chart From Lower to Higher Fibre Content per 100 Grams:
| Food Item | Fibre Content per 100 grams |
|---|---|
| Tomatoes | 1.2 grams |
| Bananas | 2.6 grams |
| Spinach | 2.2 grams |
| Strawberries | 2 grams |
| Apples | 2.4 grams |
| Broccoli | 2.6 grams |
| Blueberries | 2.4 grams |
| Carrots | 2.8 grams |
| Avocado | 6.7 grams |
| Blackberries | 5.3 grams |
| Brussels Sprouts | 3.8 grams |
| Pears | 3.1 grams |
| Raspberries | 6.5 grams |
| Sweet Potatoes | 3 grams |
| Beets | 2 grams |
| Artichoke | 5.4 grams |
| Chickpeas | 7.6 grams |
| Kidney Beans | 7.4 grams |
| Lentils | 10.7 grams |
| Split Peas | 8.3 grams |
| Oats | 10.1 grams |
| Brown Rice | 1.6 grams |
| Quinoa | 2.8 grams |
| Whole Wheat Bread | 6.7 grams |
| Almonds | 13.3 grams |
| Chia Seeds | 34.4 grams |
| Pumpkin Seeds | 6 grams |
| Sunflower Seeds | 8.6 grams |
| Walnuts | 6.7 grams |
| Popcorn | 14.5 grams |
| Dark Chocolate (70%-85% cacao) | 10.9 grams |
This chart provides a helpful overview of fibre content in various foods, allowing you to make informed choices for a high-fibre diet.
My Final Words
From the sweetness of fruits to the crunch of vegetables, the heartiness of legumes, the wholesomeness of grains, and the tiny powerhouses of nuts and seeds, I covered almost everything
I believe that this article will be helpful for you to plan a high-fibre food diet.
I hope I delivered what I promised. Stay Healthy and Stay Fit
If I deserve then Please Leave a Comment.
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