High Dietary Fiber Foods That You Should Eat Every Day!

If you are looking to add more fibre to your diet, there are plenty of options. 

What is Fibre?

Fibres also known as roughage or bulk is a plant-based nutrient that are incredibly important for our body.   

These dietary fibres are indigestible components of plant-based foods. They pass through the stomach without being broken down and reach the colon, where they help maintain a clean and healthy digestive system. 

Certain types of dietary fibres help to lower your risk for heart disease, stroke, and diabetes, improve the health of your gut system and fight against constipation. It also contributes to improving the health of your skin and help you to lose weight. It may even help prevent colon cancer. 

How Much Fibre Do You Need Daily?

The recommended daily intake of fibre is 21 to 25 grams for women and 30 to 38 grams for men with variation with age¹. 

Types of Fibres

• Insoluble fibres: It doesn’t dissolve in water. It regulates your intestinal regularity and prevents constipation. 
• Soluble fibres: It is dissolved in water. It is helpful to regulate blood sugar levels and minimise cholesterol levels. 

High-Fibre Foods to Add to Your Diet

Even if you include high-fibre foods in your daily meals, you may still fall short of the recommended intake. Meeting your fibre needs can be particularly challenging if you’re relying heavily on vegetables alone. Fortunately, a variety of grain-based options are not only rich in fibre but also versatile and enjoyable. Here are some high fibre food options: 

1. Barley

By adding 100 grams of cooked barley in your diet daily can get around 15 to 16 grams of fibre². Also, you can add this high-fibre grain to roasted vegetables. 

2. Quinoa

Quinoa is popular among health-conscious people. It is also loaded with proteins, magnesium, iron, and antioxidants. You can add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat. Quinoa has around 14 to 15 grams of fibre per 100 grams².

3. Oats

Oat contains a powerful soluble fibre – oat beta-glucan which helps to control blood sugar and cholesterol levels³. 100 grams of oats contain approximately 12 grams of fibre⁴. You can add it to cookies, muffins, or granola.

4. Whole grain spaghetti

Whole-grain spaghetti can provide many health benefits as it is rich in fibre. 100 grams of whole-grain spaghetti can contain up to 7 grams of fibre⁵. 

Did you know that insoluble fibre is known for its rapid passage through the gut? Additionally, it might also play a role in warding off gut infections¹². 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

5. Popcorns

Popcorn is also called the ”king of snack foods”. You can sprinkle your favourite herbs and spices to enhanceits flavour. 100 grams of air-popped popcorn contain around 15 grams of fibre⁶.  

6. Broccoli

This vegetable can be considered as a fibre vegetable but is also rich in nutrients such as, vitamin C, vitamin K, and vitamin B. Studies have shown that 200 grams of broccoli contains of fibre and can support the gut bacteria to stay healthy and balanced⁷. 

7. Carrots

Carrot is a root vegetable mainly known for its beta carotene content but it also contains fibres. 100 grams of carrots will give you 4 to 5 grams of fibre². 

8. Brussels sprouts

These mini cabbages can be boiled, fried, or can be added raw in your bowl. They’re very high in fibres, vitamin K, potassium, folate, and potent cancer-fighting antioxidants⁸. 100 grams of Brussels sprouts contain around 4 grams of fibre². 

Did you know that soluble fibre, when consumed, acts like a sponge in the gut? It may slow down digestion of fast foods and help to lower blood sugar levels, making it particularly beneficial for individuals with diabetes¹². 

Dr. Rajeev Singh, BAMS

9. Artichoke

One of the best sources of fibre. 100 grams of artichokes can provide around 5 grams of fibre⁹. 

10. Green peas

Flavourful and healthy, fresh green peas are a great source of fibres and iron, vitamins A, and vitamin C. 100 grams of peas can give you around 6 to 7 grams of fibre². 

11. Avocado

Avocado is widely enjoyed for its creamy flavour and health benefits. It is also loaded with various vitamins, antioxidants, and magnesium. 100 grams of avocados can give you around 7 grams of fibre². But consult with a nutritionist or doctor before adding it to your diet. 

12. Berries

Berries are usually known to be rich in antioxidants but they are also rich in fibres. 100 grams of gooseberries, strawberries, and blackberries can give you around 8, 2.5, and 4.5 grams of fibre, respectively². 

13. Apples

Apples are particularly rich in a type of soluble fibre called pectin. There are about 2 to 3 grams of fibre in 100 grams of apples.² Studies have shown that apples are helpful in protecting arteries and lower cholesterol¹⁰. 

14. Almonds

Almonds are high in fibre and many other nutrients such as healthy fats and vitamin E. 100 grams of almonds can give you around 13 grams of fibre².

15. Chia seeds

Chia seeds are super-foods loaded with soluble fibres. 100 grams of chia seeds provides around 34 grams of fibre¹¹. It also contains a high amount of magnesium, phosphorus, and calcium.

16. Lentils

Lentils can be an excellent source of fibres. 100 grams of lentil (yellow and brown) can give you up to 17 grams of fibre². They’re also very high in protein and loaded with many important nutrients. 

17. Beans

Beans such as kidney beans (or rajma) and soybeans are fibre-filled snacks. 100 grams of rajma (black, brown, or red) contains around 16 to 18 grams of fibre. 100 grams of soybeans (brown and white) can give around 21 to 23 grams of fibre². 

Fibre acts like a superhero for our bodies! It might help to lower the risk of conditions like heart disease and diverticular disease in addition to diabetes and constipation. By being a friend to our gut microbiome, fibre fights off chronic inflammation linked to these diseases and keeps us feeling healthy and happy¹³! 

Dr. Smita Barode, BAMS, M.S.

Fibre and Constipation

Constipation is a common problem and everyone experiences from time to time. It is characterised by the feeling of being unable to pass stool completely or partially. Several factors can contribute to constipation, including lifestyle habits and dietary choices. Common symptoms include stomach cramps, a sensation of fullness, and even a loss of appetite. 

While there are various medications available to relieve constipation, certain foods can be highly effective without causing side effects. Foods rich in fibre are particularly helpful in alleviating this problem by promoting regular bowel movements. Here are some high-fibre foods that can help relieve constipation: 

. Here are some high fibre foods a person can eat to relieve constipation: 

• Beans: kidney beans, pinto beans, baked beans, and black eye beans 
• Sweet potatoes 
• Popcorn 
• Nuts and seeds – almonds, walnuts, chia seeds, sunflower seeds, and flax seeds 
• Whole grain bread 
• Berries: raspberries, blackberries, blueberries, and strawberries 
• Prunes 
• Broccoli 

Fibre can a helpful ally in weight loss. By promoting a feeling of fullness, it can help curb your appetite, potentially leading to a reduction in calorie intake. If you’re aiming to lose weight, including fibre-rich foods in your diet may help you feel satisfied while consuming fewer calories.  

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

What are the Side Effects of Too Much Fibre Consumption?

Even though fibre is essential for your body, too much of it may not be good for you. Here are a few side effects of having too much high-fibre foods: 

• Bloating 
• Abdominal pain 
• Flatulence 
• Diarrhoea 
• Constipation 
• Temporary weight gain 
• Intestinal blockage 
• Reduced blood sugar levels,   

When checking food labels, keep an eye out for the ‘dietary fibre’ content. Fibre sources with at least 10% of the ‘per cent daily value’ for fibre are generally considered a good addition to your diet. 

Dr. Ashok Pal, B.A.M.S.

Conclusion

While it may seem beneficial to consume a large amount of fibre, it is essential to maintain a balanced intake. Excessive fibre can lead to digestive discomfort, such as bloating or gas. When adjusting your diet, it’s important to start gradually and listen to your body’s signals. Ensuring adequate hydration is crucial, as fibre works best when paired with sufficient water to prevent issues like constipation or indigestion. 

If you’re unsure about the ideal amount of fibre for your needs, it’s always best to consult a healthcare professional for personalised advice. 

References

1. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Subcommittee on Interpretation, Uses of Dietary Reference Intakes, Subcommittee on Upper Reference Levels of Nutrients, Panel on the Definition of Dietary Fibre, Panel on Macronutrients. Dietary reference intakes for energy, carbohydrate, fibre, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press; 2005 Nov 28. Available from: https://books.google.com/books?hl=en&lr=&id=1n53FjqW9goC&oi=fnd&pg=PR1&ots=vlZug47n8I&sig=SOFzunniWKifkGU9iD3fvhWWDhA 

2. National Institute of Nutrition. Indian Food Composition Tables 2017 [Internet]. Hyderabad (IN): Indian Council of Medical Research; 2017 [cited 2025 May 16]. Available from: https://www.nin.res.in/ebooks/IFCT2017.pdf 

3. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5394769/ 

4. United States Department of Agriculture, Agricultural Research Service. FoodData Central: Oats, whole grain, steel cut [Internet]. USDA; [cited 2025 May 13]. Available from: https://fdc.nal.usda.gov/food-details/2346397/nutrients 

5. Papakonstantinou E, Xaidara M, Siopi V, Giannoglou M, Katsaros G, Theodorou G, Maratou E, Poulia KA, Dimitriadis GD, Skandamis PN. Effects of Spaghetti Differing in Soluble Fibre and Protein Content on Glycemic Responses in Humans: A Randomized Clinical Trial in Healthy Subjects. Int J Environ Res Public Health. 2022 Mar 4;19(5):3001. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8909947/ 

6. Hess J. Popcorn: A healthy, whole grain snack. USDA Agricultural Research Service. 2021. [cited 2025 May 16]. Available from: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2021/popcorn-a-healthy-whole-grain-snack/ 

7. Kaczmarek JL, Liu X, Charron CS, Novotny JA, Jeffery EH, Seifried HE, Ross SA, Miller MJ, Swanson KS, Holscher HD. Broccoli consumption affects the human gastrointestinal microbiota. J Nutr Biochem. 2019 Jan;63:27-34. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8025206/ 

8. Nijhoff WA, Grubben MJ, Nagengast FM, Jansen JB, Verhagen H, van Poppel G, Peters WH. Effects of consumption of Brussels sprouts on intestinal and lymphocytic glutathione S-transferases in humans. Carcinogenesis. 1995 Sep;16(9):2125-8. Available from: https://core.ac.uk/reader/16110910?utm_source=linkout 

9. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 169205. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/169205/nutrients 

10. Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6997084/ 

11. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Food item 170554. 2019. [cited 2025 May 16]. Available from: https://fdc.nal.usda.gov/food-details/170554/nutrients
12. Nutrition/Food Services. Fiber Facts. Nutrition/Food Services. 2006 [cited 2025 Jun 10]. Available from: https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
13. Powell J. Fiber – the nutrition source. The Nutrition Source. 2024 [cited 2025 Jun 10]. Available from: https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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