Top High Fibre Foods

Top High Fibre Foods

There are two main types of fibre, Soluble and Insoluble

Soluble fibre

Dissolves in water.  This fibre attracts water and forms a gel, which slows down digestion. Soluble fibre delays the emptying of your stomach and makes you feel full.

Insoluble fibre

These fibres do not dissolve in water.  They pass through the gastrointestinal almost intact, speed up the passage of food and waste through your gut.  They have a laxative effect and add bulk to your diet.

The differences in the fibres determines how each fibre functions in your body and benefits your health.

Here are some top high fibre foods you can add to your diet.


An inexpensive source of fibre. Eat your apple with its peel on. The peels are an important source of fibre and nutrients.  One medium apple has 4.4 grams of fibre.

PearsTop High Fibre Foods

One small pear has 4.6 grams of fibre


This veggie look like a white carrot. A 1/2 cup sliced cooked parsnip has 2.8 grams of fibre.


A cup of chopped raw broccoli has 2.4 grams of fibre, along with vitamin C and vitamin K.  Don’t overcook, leave a bit of bite to help maintain some of the fibre and nutrients.

Brussels Sprouts

Yuck right? I must admit, I have not tried them ‘yet’!  Each cooked sprout has 0.5 grams of fibre.


One cup of raspberries has a whopping 8g of fibre! They’re also high in vitamin C and a good source of folate.


A great source of betacarotene and fibre too.  A 100-gram serving of raw baby carrots has 2.9 grams of fibre, and a half cup of cooked carrots has 2.3 grams.

SpinachTop High Fibre Foods

Throw a handful baby spinach in a smoothie to get some extra fibre and an iron boost. A bunch of raw spinach has 7.5 grams of fibre.

Whole Grains

In order to be a good source of fibre, grains must be in their true whole form.  About a half a cup of cooked long-grain brown rice has 1.8 grams of fibre, the same amount of cooked long-grain white rice has only 0.4 grams.


Quinoa is a seed, not a grain, but it’s a great source of fibre with 5.2 grams in a one (cooked) cup.


Full of fibre!  Cooked black beans have 15 grams per one cup serving, and white beans have a 18.6 grams for the same amount.

Flax Seeds

Flax seeds contain both soluble and insoluble fibre.  One tablespoon serving of ground flax seeds has 1.9 grams of fibre.

Chia SeedsTop High Fibre Foods

These tiny seeds have 10.6 grams of fibre per ounce.  The gel coating forms around them when they come in contact with liquids, this helps waste move through your digestive tract.  Check out these 15 Health Benefits of Chia Seeds.

What is your go to high fibre food?


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Karen Fleury’s – Clean Eating With Benefits
Skype:   k.fleury73

“Providing information on clean eating and living a healthier lifestyle!”

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