Fibre is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fibre cannot be broken down into sugar molecules, and instead it passes through the body undigested.
Fibre helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Here are the lists of foods that are rich with Fibre:
1. Beans
Lentils and other beans are an easy way to sneak fibre into your diet. You can add them in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fibre-filled snack.
2. Broccoli
This veggie can get pigeonholed as the fibre vegetable. It’s cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fibre.
3. Berries
Berries get a lot of attention for their antioxidants, but they’re full of fibre too! Just a cup of fresh blueberries can give you almost 4 grams of fibre, and there is nearly the same amount of fibre in a cup of frozen unsweetened blueberries.
4. Avocados
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fibre in one cup of avocado (so just imagine how much is in your guacamole).
5. Popcorn
There’s one gram of fibre in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fibre. It’s even been called the King of Snack Foods.
6. Whole Grains
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fibre.
7. Apples
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fibre intake. There are about 4 grams of fibre in an apple, depending on its size, but this serving amount can help protect arteries and lower cholesterol.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fibre intake dramatically and are recommended for those struggling with constipation.
9. Potatoes
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fibre; one small potato with skin can provide close to 3 grams of fibre.
10. Nuts
Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fibre in a serving. They can help you reach the 25-gram intake of fibre recommended by Nutrition Australia for women and 40-gram recommendation for men.
