How much fibre is in your diet? A study conducted earlier this year revealed that over 90 per cent of Brits aren’t eating enough of the superfood, despite the fact that it has incredible health benefits that we all need.
According to separate research conducted by Ryvita, one in 10 of us can’t name a single high fibre food, and 42 per cent don’t eat a single piece of fibre-rich fruit or veg each day.
This is concerning, because not only is fibre known to reduce the chances of debilitating heart attacks and strokes (not to mention long-term diseases such as type-2 diabetes), but it also helps keep your weight, blood pressure and cholesterol levels down – and let’s face it, that’s something most of us could benefit from.
Fibre is not only easily accessible (you can literally get foods with fibre everywhere) but its also cheap, unlike most superfoods. So why aren’t we consuming enough of it Perhaps it’s because we’re unsure of what foods actually contain the most fibre.
According to the experts, we should be eating a minimum of 25g of fibre per day, and ideally working up to around 30g. So to help you achieve this, we’ve curated a list of the foods with the most fibre so you can take note for your next trip to the supermarket. Thank us later!
Fibre in fruits
Pears – a medium-sized pear contains 5.5 grams of fibre. It is one of the best fruit sources for fibre.
Strawberries – Despite their very low calorie count, strawberries contain 3 grams of fibre per cup or 2 grams per 100 grams.
Raspberries – Not only are raspberries packed with vitamin C and manganese, but one cup full contains 8 grams of fibre while 100 grams of raspberry contain 6.5 grams of fibre.
Bananas – There are 3.1 grams of fibre in a medium-sized banana, and 2.6 grams per 100 grams.
Avocado – Avocados are loaded with healthy fats, vitamin C, potassium, magnesium, vitamin E and various B vitamins. But on top of all of that, they contain 6.7 grams of fibre per 100 grams.
Apple – There are about 4.4 grams of fibre in a medium-sized apple, or 2.4 grams per 100 grams.
Fibre in legumes
Kidney beans – Kidney beans are full of plant-based protein as well as fibre. One cup of cooked kidney beans contains 11 grams of fibre, or you can get 6.4 per 100 grams of beans.
Lentils – Lentils are one of the most nutritious foods on the planet. One cup of cooked lentils contains 15.6 grams of fibre while you get 7.9 of fibre per 100 grams.
Split Peas – One cup of split peas contain 6.3 grams of fibre while 100 grams contains 8.3 grams.
Chickpeas – One cup of cooked chickpeas contains 12.5 grams while 100 grams contain 4.1 grams.
Fibre in whole grains
Oats – Oats contain a special (and very powerful) soluble fiber called oat beta-glucan which benefits your blood sugar and cholesterol levels. You get 10.6 grams of fibre per 100 grams of oats.
Popcorn – Air popped popcorn is very high in fibre. In fact, you get 14.5 grams of fibre per 100 grams of air popped popcorn.
Quinoa – Quinoa is packed with nutrient such as protein, magnesium, iron, zinc, potassium and antioxidants. It also included fibre with 5.2 grams per cup of cooked quinoa, or 2.8 of fibre per 100 grams.
Rye bread – Rye bread is among the healthiest (if not the healthiest) bread on the shelves. Each 100 grams of rye bread contains 6 grams for fibre.
Fibre in vegetables
Brussels sprouts – Brussels sprouts are high in vitamin K, potassium, folate and are even believed to have cancer-fighting antioxidants. They also contain 2.6 grams of fibre per 100 grams.
Artichoke – There are 10.3 grams of fibre in one artichoke and 8.6 grams per 100 gram.
Sweet potato – A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fibre while there are 2.5 grams of fibre per 100 grams of sweet potato.
Carrots – Carrots are high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body. Every 100 grams of carrot also includes 2.8 grams of fibre.
Beetroot – Every 100 grams of beetroot contains 2.8 grams of fibre.
Broccoli – Broccoli is packed with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants. Every 100 grams of Broccoli also contain 2.6 grams of fibre.