HomeBlogHigh-Fibre Foods: Fruits, Vegetables, Legumes, Grains, Nuts, and Seeds

High-Fibre Foods: Fruits, Vegetables, Legumes, Grains, Nuts, and Seeds

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

High Fibre Fruits

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.

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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.

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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.

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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.

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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.

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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.

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High Fibre Vegetables: Colourful Fibre House

High Fibre Vegetables

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.

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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.

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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.

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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.

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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.

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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

High Fibre Legumes

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.

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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.

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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.

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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.

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High Fibre Grains: Wholesome Goodness in Every Bite

High Fibre Grains

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.

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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.

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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.

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High fibre Nuts and Seeds: Tiny Powerhouses of Nutrients

High fibre Nuts and Seeds

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.

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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.

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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

High Fibre Tubers and Sweets

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.

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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.

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High-Fibre foods Chart From Lower to Higher Fibre Content per 100 Grams:

Food ItemFibre Content per 100 grams
Tomatoes1.2 grams
Bananas2.6 grams
Spinach2.2 grams
Strawberries2 grams
Apples2.4 grams
Broccoli2.6 grams
Blueberries2.4 grams
Carrots2.8 grams
Avocado6.7 grams
Blackberries5.3 grams
Brussels Sprouts3.8 grams
Pears3.1 grams
Raspberries6.5 grams
Sweet Potatoes3 grams
Beets2 grams
Artichoke5.4 grams
Chickpeas7.6 grams
Kidney Beans7.4 grams
Lentils10.7 grams
Split Peas8.3 grams
Oats10.1 grams
Brown Rice1.6 grams
Quinoa2.8 grams
Whole Wheat Bread6.7 grams
Almonds13.3 grams
Chia Seeds34.4 grams
Pumpkin Seeds6 grams
Sunflower Seeds8.6 grams
Walnuts6.7 grams
Popcorn14.5 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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