43 Fibre-Rich Foods, Fruits & Vegetables to Include in your Diet

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What is Fibre?

What are the Sources of Fibre?

Top 43 Food Items High in Fibre

List of Fibre-Rich Vegetables

SNo.

Vegetable Description
1 Artichoke Rich in fibre and antioxidants, artichokes are low in calories and can aid digestion.
2 Broccoli Packed with fibre, vitamins, and minerals, broccoli supports digestive health and immune function.
3 Brussels Sprouts These mini-cabbages are high in fibre and vitamin C, promoting gut health and immune function.
4 Carrots Carrots are not only rich in fibre but also in beta-carotene, supporting eye health and immunity.
5 Spinach Spinach is a nutrient powerhouse, offering fibre, vitamins, and minerals for overall health.
6 Kale High in fibre and antioxidants, kale is a versatile vegetable that supports heart and bone health.
7 Sweet Potato With both soluble and insoluble fibre, sweet potatoes help regulate blood sugar and promote gut health.
8 Cauliflower Low in calories and fibre, cauliflower is a versatile vegetable supporting digestion.
9 Green Peas Green peas are a good source of fibre and protein, contributing to satiety and digestive health.
10 Bell Peppers Bell peppers are rich in fibre and vitamin C, supporting digestive health and immune function.
11 Eggplant Eggplants are low in calories and high in fibre, making them a great choice for digestive health.

List of Fruits Rich in Fibre

SNo.

Fruit Description
12 Apples Crunchy and sweet, apples are rich in soluble fibre, particularly pectin, aiding digestion.
13 Pears Juicy and flavourful, pears contain soluble and insoluble fibre, promoting gut health.
14 Berries (e.g., strawberries, raspberries, blueberries) Bursting with antioxidants and fibre, berries are excellent for digestion and heart health.
15 Avocado Creamy and nutrient-dense, avocados offer both soluble and insoluble fibre for satiety.
16 Oranges Refreshing and citrusy, oranges are high in soluble fibre, aiding digestion and heart health.
17 Bananas Naturally sweet and portable, bananas contain soluble and insoluble fibre for digestive support.
18 Kiwi Tart and tropical kiwis are rich in soluble and insoluble fibre, promoting digestive regularity.
19 Guava Fragrant and tropical guavas offer abundant soluble fibre, aiding digestion and blood sugar control.
20 Figs Sweet and chewy, figs provide soluble fibre and natural sugars, supporting digestive health.
21 Prunes Dense and sweet, prunes are packed with soluble fibre, promoting digestive regularity and gut health.

List of Cereals and Dairy Products Containing Fibre

SNo.

Food Description
22 Bran Flakes Crispy whole-grain cereal flakes packed with fibre for a nutritious breakfast option.
23 Oatmeal Hearty and satisfying, oatmeal is a classic breakfast choice known for its high fibre content and versatility in toppings.
24 Whole Grain Bread Nutrient-dense bread made from whole grains, offering fibre and essential nutrients in each slice.
25 Yoghurt A creamy dairy product containing live cultures and a hint of fibre, perfect for a wholesome snack or breakfast addition.
26 Kefir Tangy fermented milk drink rich in probiotics and fibre, promoting gut health and digestion.

List of Seeds and Nuts Rich in Fibre

SNo.

Seed/Nut Description
27 Almonds Almonds are nutrient-rich nuts packed with protein, healthy fats, and fibre, making them a satisfying and nutritious snack.
28 Chia Seeds Chia seeds are tiny powerhouses of nutrition, high in fibre, omega-3 fatty acids, and antioxidants, promoting heart health and aiding digestion.
29 Flaxseeds Flaxseeds are a rich source of fibre and omega-3 fatty acids, supporting digestive health and reducing inflammation.
30 Sunflower Seeds Sunflower seeds are crunchy snacks packed with fibre, protein, and vitamin E, promoting heart health and providing essential nutrients.
31 Pumpkin Seeds Pumpkin seeds are nutrient-dense, rich in fibre, protein, and magnesium, supporting heart health and promoting a healthy immune system.
32 Sesame Seeds Sesame seeds are tiny seeds packed with fibre, healthy fats, and minerals, adding a nutty flavour and crunch to dishes while providing essential nutrients.
33 Hemp Seeds Hemp seeds are nutritious and high in protein, omega-3 fatty acids, and fibre, supporting heart health and providing essential amino acids.
34 Pistachios Pistachios are delicious nuts packed with fibre, protein, and healthy fats, promoting heart health and aiding in weight management.
35 Walnuts Walnuts are nutrient-rich nuts high in omega-3 fatty acids, antioxidants, and fibre, supporting brain health and reducing inflammation.
36 Brazil Nuts Brazil nuts are creamy nuts rich in selenium, fibre, and healthy fats, promoting heart health and providing essential nutrients.

List of Animals and Seafood High in Fibre

SNo.

Food Description
37 Chicken Breast Lean and protein-rich, chicken breast is low in fibre but high in protein, making it a popular choice for those seeking lean protein.
38 Turkey Breast Like chicken breast, turkey breast is lean and protein-packed but contains minimal fibre.
39 Shrimp Shrimp is a low-calorie seafood option that provides a modest amount of fibre, protein, and various nutrients.
40 Salmon While salmon is a rich omega-3 fatty acids and protein source, it contains negligible fibre.
41 Tuna Tuna is another seafood choice prized for its protein content and omega-3 fatty acids, but does not contribute significant fibre.
42 Beef (Lean Cuts) Lean cuts of beef provide high-quality protein but are not significant sources of fibre.
43 Eggs Eggs are a versatile protein source, but they contain no fibre.

How Much Fibre Should You Intake Daily?

According to the research, your daily demands for fibre are critical for keeping digestive health in check and for total wellness. Intake of fibre varies with age, gender, and specific health goals. Here is a summary of daily fibre intake guidelines for adults and children to ensure optimal nutrition.

Age Group

Recommended Fibre Intake (grams per day)
1-3 years 19 g
4-8 years 25 g
Boys 9-13 years 31 g
Girls 9-13 years 26 g
Boys 14-18 years 38 g
Girls 14-18 years 26 g
Men 19-50 years 38 g
Women 19-50 years 25 g
Men 51 and older 30 g
Women 51 and older 21 g

Health Benefits of Including Fibre-Rich Foods in Your Diet

Different Ways to Include Fibre-Rich Foods in Your Diet

What are the Symptoms of Fibre Deficiency?

What are the Health Risks of Not Getting Enough Fibre?

What are the Side Effects of Excessive Fibre Intake?

Should You Take a Fibre Supplement?

What is Fibre?

FAQs about Fibre-Rich Foods