What Foods Are High in Fibre? Everything You Need to Know

fibre food

Increasing your Fibre intake is a simple but important way to boost your health. Fibre helps digestion, supports heart health, helps maintain a healthy weight, and even lowers the risk of certain diseases. Luckily, incorporating high-fibre foods nz into your daily diet isn’t a difficult task. 

What is a High Fibre diet? 

High-fibre foods are diets that contain a significant amount of dietary fibre, a type of carbohydrate that the body can’t digest. Instead of being broken down and absorbed, fibre passes relatively unbroken through the digestive system, providing various health benefits. Fruits, vegetables, nuts, grains, legumes are rich with a high fibre diet and best fibre foods. Its amount can vary with the factors of age and gender like  

  • Females should consume 25g of fibre/day.  
  • Males should consume 30g of fibre/day.  

Fibre also helps in reducing the risk of various diseases such as  

  • Heart diseases 
  • Diabetes 
  • Digestive disorder 
  • Cancer  
  • Obesity 
  • Hypertension etc 

Benefits of high Fibre foods 

  • Digestive health Foods rich in fibre helps in preventing constipation and promoting regularity of digestive system.

  • Gut health Certain types of fibre (prebiotics) act as beneficial gut bacteria, promoting a healthy gut and that also helps reduce inflammation that leads to a better immune system. 

  • Weight management High-fibre foods can help control appetite and promote weight loss by reducing overall calories intake. 

  • Improved skin health Fibre helps in the removal of toxins and waste, probably contributing to clearer skin and reduced acne. 

  • Heart health High Fibre food reduces blood pressure level and Soluble fibre can reduce LDL (“bad”) cholesterol levels, decreasing the risk of heart disease and stroke. 

Types of Fibre in Food 

Soluble Fibre 

Soluble fibre dissolves in water and forms a gel-like substance. Soluble fibre serves as a food source to help reduce LDL (bad) cholesterol levels. Sources of soluble fibre include Oats, Barley, legumes, some fruits and vegetables. 

Insoluble Fibre 

Insoluble fibre does not dissolve in water and adds bulk to stool, helps in the movement of food through the digestive system. It’s beneficial for digestive health and regularity Sources of insoluble fibre include Nuts and seeds, brown rice, whole grain bread and fruit skins. 

high fibre food in nz

8 High Fibre Foods you can easily eat every day 

  • Legumes 

Legumes like lentils, chickpeas, black beans, and peas are rich in fibre, are essential for healthy diet Whether added to soups, salads, or main dishes, legumes provide a significant fibre punch along with valuable nutrients like protein and various vitamins. 

  • Whole grains 

Switching from refined grains to whole grains like quinoa, brown rice, oats, and whole wheat bread significantly boosts your fibre intake. They can easily replace their less nutritious parts in meals, providing a strong dose of fibre and essential nutrients. 

  • Vegetables 

Vegetables like broccoli, Brussels sprouts, artichokes, and spinach are not only rich in fibre but also filled with vitamins and minerals. You can include these veggies into stir-fries, salads, or roast them for a delicious side dish. 

  • Avocado 

Avocado isn’t just a trendy food; it’s also a big source of fibre and healthy fats. Spread it on toast, or add it to salads, for a delicious fibre-rich daily intake to your meals. 

Also Read: What is Vegan Keto Diet

  • Chia seeds 

These tiny seeds are amazingly excellent sources of fibre. Add them to smoothies, puddings, or use them as a thickening agent in recipes to increase your daily fibre intake effortlessly. 

  • Nuts 

High-fibre nuts are a good addition to your diet, offering not only a satisfying crunch but also a wealth of health benefits. Almonds, pistachios, and walnuts stand out among nuts as excellent sources of fibre. Including a handful of these high-fibre nuts in your daily routine can provide 2-3g of fibre. 

  • Berries 

Berries such as raspberries, blackberries, strawberries, and blueberries are not only delicious but also packed with fibre. They make a perfect snack, topping for yogurt or cereal, or a sweet addition to smoothies. 

  • Broccoli 

This cruciferous vegetable offers a significant amount of fibre, not a great source of vitamins only. Steam, roast, or add it to stir-fries for a nutritious meal. 

Tips High fibre diet  

Here are some practical tips to increase your fibre intake: 

  • Gradual Increase Start slowly to allow your digestive system to adjust. Rapidly increasing fibre intake can cause discomfort like bloating. 

  • Whole Foods First Prioritize whole, unprocessed foods. Go for whole grains, fresh fruits, and vegetables. 

  • Variety is Key Mix variety of fibre rich fruits, vegetables, legumes, nuts, seeds, and whole grains to ensure you’re getting different nutrients and fibre types. 

  • Choose Whole Grains Switch from refined grains to whole grains. Choose whole wheat bread, brown rice, quinoa, oats, and whole grain pasta to boost fibre intake. 

  • More Fruits and Veggies Include them in every meal and snack. Add berries to your cereal, have a side salad with lunch, or snack on raw veggies with hummus. 

  • Beans and Legumes Include beans and legumes in your meals regularly. Add them to soups, salads, stews, or as a side dish.  

  • Snack Smart Choose high-fibre snacks like nuts, seeds, fresh fruits, or air-popped popcorn rich in fibre. 

  • Hydration: Drink plenty of water. Fibre absorbs water, so staying hydrated helps prevent constipation and helps in digestion. 

  • Mind Portion Sizes Pay attention to portion sizes, especially with high-fibre foods. 

  • Keep a Food Diary Track your daily fibre intake. 


You can also visit BlackBeanFoods that provides you a variety of healthy and high fibre food products.

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