Fibre-Rich Foods to Include in Meals
Discover a list of fibre-rich foods to add to your daily meals, their health benefits, and easy tips to boost your fibre intake for better digestion and heart health.
Written by Dr. Mohammed Kamran
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 11th Aug, 2025
Introduction
A healthy diet is incomplete without fibre, yet many people don’t get enough of it. Fibre plays a crucial role in digestion, heart health, and even weight management. If you’re looking to improve your diet, adding fibre-rich foods is a great place to start.
In this article, we’ll explore what fibre is, why it’s important, and the best fibre-rich foods to include in your meals.
What Is Fibre?
Fibre is a type of carbohydrate found in plant-based foods that our bodies cannot digest. Unlike other carbs, fibre passes through our digestive system mostly intact, helping with digestion and overall health.
There are two types of fibre:
1. Soluble Fibre – Dissolves in water and forms a gel-like substance, helping lower cholesterol and regulate blood sugar. Found in oats, beans, and fruits.
2. Insoluble Fibre – Does not dissolve in water, adding bulk to stool and aiding digestion. Found in whole grains, nuts, and vegetables.
Both types are essential for a balanced diet.
Consult a Top Nutritionist for the best advice
Why Is Fibre Important?
Fibre offers numerous health benefits, including:
Better Digestion – Prevents constipation and promotes regular bowel movements.
Heart Health – Helps lower bad cholesterol (LDL) and reduces the risk of heart disease.
Blood Sugar Control – Slows sugar absorption, helping manage diabetes.
Weight Management – Keeps you full longer, reducing overeating.
Gut Health – Feeds good gut bacteria, improving immunity and digestion.
Despite these benefits, many people consume less than the recommended daily intake (25-30 grams for adults).
Top Fibre-Rich Foods to Add to Your Diet
Here are some of the best fibre-packed foods you can easily include in your meals:
1. Whole Grains
Oats (5g fibre per cup) – Great for breakfast as oatmeal or overnight oats.
Brown Rice (3.5g fibre per cup) – A healthier alternative to white rice.
Quinoa (5g fibre per cup) – A protein-rich grain perfect for salads.
Whole Wheat Bread & Pasta – Choose whole-grain versions over refined ones.
2. Legumes & Beans
Lentils (15g fibre per cup) – Perfect for soups, curries, and salads.
Chickpeas (12g fibre per cup) – Used in hummus, salads, or roasted as snacks.
Black Beans (15g fibre per cup) – Great in Mexican dishes or stews.
Kidney Beans (13g fibre per cup) – Ideal for rajma or chili.
3. Fruits
Apples (4g fibre per medium apple) – Eat with the skin for extra fibre.
Bananas (3g fibre per medium banana) – A quick and easy snack.
Pears (5.5g fibre per medium pear) – Juicy and fibre-rich.
Berries (Raspberries, Blackberries, Strawberries) – Raspberries have 8g fibre per cup!
4. Vegetables
Broccoli (5g fibre per cup) – Steam, stir-fry, or add to soups.
Carrots (3.5g fibre per cup) – Great raw or cooked.
Spinach (4g fibre per cooked cup) – Add to smoothies or curries.
Sweet Potatoes (4g fibre per medium potato) – Bake or mash for a healthy side.
5. Nuts & Seeds
Chia Seeds (10g fibre per ounce) – Add to yogurt, smoothies, or puddings.
Flaxseeds (3g fibre per tablespoon) – Sprinkle on cereals or salads.
Almonds (3.5g fibre per ounce) – A great snack in moderation.
Pumpkin Seeds (5g fibre per ounce) – Roast for a crunchy topping.
Tips to Increase Fibre Intake
Simple ways to boost your daily fibre intake:
1. Start Slow – Gradually add fibre to avoid bloating or gas.
2. Drink More Water – Fibre works best with plenty of fluids.
3. Choose Whole Fruits Over Juice – Juicing removes fibre.
4. Snack Smart – Opt for nuts, seeds, or fruits instead of processed snacks.
5. Mix Fibre into Meals – Add beans to soups, seeds to yogurt, or veggies to rice.
When to See a Doctor?
While fibre is essential, too much too quickly can cause digestive discomfort. If you experience persistent bloating, stomach pain, or irregular bowel movements, consult a doctor.
Final Thoughts
Adding fibre-rich foods to your diet is a simple yet powerful way to boost your health. From better digestion to a healthier heart, fibre plays a key role in overall wellness. Start small, make smart swaps, and enjoy the benefits of a fibre-filled diet!
Consult a Top Nutritionist for the best advice
Consult a Top Nutritionist for the best advice
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
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