8 easy high-fibre foods to add to your diet

While NHS guidelines tell us that adults should be getting 30g fibre a day, most of us in the UK are only eating an average of 20g daily.¹ So, if you’re looking to get more fibre into your diet, you’ve come to the right place.

Embrace this essential nutrient with our pick of the best high-fibre foods to fill your diet.

Other seeds like flax or sunflower pack a real punch when it comes to their fibre content too. Flaxseeds contain just under 3g of fibre per 10g serving, while sunflower seeds offer approximately 1g per 10g serving.^5,6

One of our favourite ways to enjoy chickpeas is to blend them into a creamy hummus, a savoury Middle Eastern dip. Hummus can be a source of protein and healthy fats, and tastes amazing with vegetable sticks or warm flatbread. When choosing pre-made varieties, keep an eye on any added sugar or flavourings, or if you have time – why not try making your own?

Their earthy flavour and versatility in the kitchen are another plus. Stir them into hearty soups, stews and curries for added thickness, create flavourful salads with fresh vegetables, or even use them as a meat-alternative for a satisfying vegetarian shepherd's pie.

Adzuki beans, in particular, are high in fibre, containing around 7.3g per 100g serving.⁹ Others, like broad beans, are high in fibre too, containing approximately 7.6g per 100g.¹⁰

While the preparation might be a little different from lentils or chickpeas, the reward is a tasty and fibre-packed addition to your diet. Think adding grilled or roasted artichoke hearts to vibrant Mediterranean salads, incorporating chopped artichokes into pasta dishes, or even enjoying steamed artichokes with a light dipping sauce. Their slightly sweet and nutty taste makes them a delightful way to pack more fibre into your day.

The fibre content really varies depending on the specific grain and the specific product you buy. But, wholegrains like rolled oats can contain up to 4g per 50g serving and one slice of rye bread contains around 4g. Other grains like bulgur wheat and barley are also high in fibre, in fact, over 15% of these grains are made up of fibre.¹³

Try starting your day with a hearty bowl of oatmeal, swap white bread for wholemeal, or enjoy fluffy quinoa as a side dish. By making these simple swaps, you're not only adding delicious textures and flavours to your meals but also getting more fibre in your diet.

The fibre content of coconut varies significantly depending on the product. For instance, shredded or desiccated coconut contains a moderate amount of fibre; one cup (about 90g) serving provides around 4g of dietary fibre.¹⁴

However, the real fibre star in the coconut family is coconut flour. This gluten-free flour alternative is remarkably high in fibre - just 30g can offer around 10-12g of fibre.¹⁵ This makes it a fantastic addition to baking, where it can add a subtle sweetness and a significant fibre boost to your baked goods.

So much more than a delicious toast-topper, try mashing your avocados into a creamy guacamole for a fibre-rich dip, or slice them into salads and sandwiches. You can even blend them into smoothies for added nutrients and a creamy texture. Their mild, buttery flavour makes them a wonderful and easy way to increase your fibre intake without trying too hard.

Plain popped corn is low in calories, fat and high in insoluble fibre with around 3g per 20g serving.¹⁷ While it might not sound the most exciting, choosing plain popcorn gives you the chance to add your own flavourings, like a sprinkling of salt, sugar or even herbs and spices.

One medium-sized apple boasts approximately 4-5g of fibre, whilst a medium-sized pear provides around 5-6g.^19,20 The key, however, is to always eat the skin, as that’s where most of the fibre is found.²¹

This makes a small square or two of dark chocolate a surprisingly satisfying and fibre-containing snack, but moderation is key as it can be calorie dense. Sticking to the recommended serving size of the chocolate you choose (this can always be found on the packaging), allows you to enjoy without overdoing it on calories and sugar.

Almonds are a great choice, with just a small handful (about 30g) containing around 3g of fibre.² Other nuts like pistachios and walnuts can also contribute a similar amount of fibre – 30g of pistachios offers 3g, while walnuts offer 2g.^23,24

Remember that while nuts are healthy, they are also calorie-dense, so sticking to a handful is a good way to enjoy their benefits in moderation.

Here’s our easy, high-fibre meal plan featuring some of our favourite recipes to help you pack more into your day:

While you're here, why not grab the ingredients to make our high-fibre super green, super bean dip?