Fuel Your Body for Optimal Gut Health: Try These 41 Delicious High-Fibre Foods

May 16, 2023

Have you ever experienced the frustration of digestive troubles, like bloating or irregularity? We know it can be a real downer. These discomforts often stem from an imbalanced gut microbiome, which needs dietary fibre to flourish. Sadly, the modern diet falls short of providing the essential nutrients our guts need to thrive. We’ll bet you […]

Have you ever experienced the frustration of digestive troubles, like bloating or irregularity? We know it can be a real downer.

These discomforts often stem from an imbalanced gut microbiome, which needs dietary fibre to flourish. Sadly, the modern diet falls short of providing the essential nutrients our guts need to thrive.

We’ll bet you a tenner that you want to get on with your day without worrying about digestive problems. You could do so much more with a smidge more energy and that light feeling in your body. Right? 

Well, guess what? It’s possible! By adding high-fibre foods to your breakfast, snacks, lunch or dinner, this could be you, every day.

Check out our list of 41 delicious high-fibre foods that will help you improve your gut health so you can enjoy a vibrant, happy life.

  1. Chia Seeds

Chia seeds are tiny powerhouses of Fibre and essential omega-3 fatty acids. Add chia seeds to your morning smoothie or mix them with Greek yogurt and berries for a Fibre-rich breakfast parfait. You can also create a nutritious chia seed pudding by combining them with your choice of milk and sweetener.

Nutrition (per 100 grams): Calories: 486 kcal, Fibre: 34.4 grams

  1. Flaxseeds

Flaxseeds are another excellent source omega-3 fatty acids. They can be ground and added to baked goods, oatmeal, or used as an egg substitute in vegan recipes. Sprinkle ground flaxseeds over your morning cereal or mix them into pancake or muffin batter for an extra Fibre boost. You can also add them to your favourite salad dressings for a nutty flavour.

Nutrition (per 100 grams): Calories: 534 kcal, Fibre: 27.3 grams

  1. Lentils

Lentils are legumes rich in Fibre, protein, and various minerals. Prepare a hearty lentil soup or stew by combining lentils with vegetables and spices. Alternatively, toss cooked lentils into a refreshing salad with mixed greens and a zesty dressing.

Nutrition (per 100 grams): Calories: 116 kcal, Fibre: 7.9 grams

  1. Almonds

Almonds are nutrient-dense nuts that provide healthy fats, and vitamin E. Enjoy a handful of almonds as a quick and convenient snack or combine them with dried fruit for a homemade trail mix. You can also sprinkle chopped almonds over salads or incorporate them into baked goods for added texture and flavour.

Nutrition (per 100 grams): Calories: 579 kcal, Fibre: 12.5 grams

  1. Popcorn

Popcorn is a whole-grain snack that is high in Fibre and low in calories when prepared without excessive butter or oil. Air-pop plain popcorn kernels and season them with herbs or spices for a flavorful and Fibre-rich snack. Avoid adding excess butter or salt to keep it healthy.

Nutrition (per 100 grams): Calories: 387 kcal, Fibre: 14.5 grams

  1. Chickpeas

Chickpeas, also known as garbanzo beans, are legumes loaded with Fibre and protein. Create a flavorful chickpea salad by combining drained and rinsed chickpeas with chopped vegetables, herbs, and a tangy dressing. Alternatively, blend them into creamy hummus or roast them with spices for a crunchy snack.

Nutrition (per 100 grams): Calories: 364 kcal, Fibre: 7.6 grams

  1. Black Beans

Black beans are legumes packed with Fibre, protein, and various minerals. Include black beans in vegetarian tacos or burritos for a hearty and Fibre-rich filling. You can also add them to soups and stews for added nutrition and flavour.

Nutrition (per 100 grams): Calories: 132 kcal, Fibre: 7.5 grams

  1. Raspberries

Raspberries are delicious berries packed with Fibre and antioxidants. Blend raspberries into your morning smoothie, or layer them with Greek yogurt and granola for a Fibre-packed breakfast parfait. You can also toss them into a salad for a touch of natural sweetness.

Nutrition (per 100 grams): Calories: 53 kcal, Fibre: 6.5 grams

  1. Oats

Oats are a breakfast staple known for their high Fibre content. They are also a good source of vitamins and minerals, including iron, magnesium, and zinc. Enjoy a comforting bowl of oatmeal topped with fresh berries and a sprinkle of flaxseeds for added Fibre and nutrients. Alternatively, use oats to make delicious homemade granola bars for a Fibre-rich on-the-go snack.

Nutrition (per 100 grams): Calories: 389 kcal, Fibre: 10.6 grams

  1. Whole-Wheat Pasta

Whole-wheat pasta is a Fibre-rich alternative to traditional refined pasta. It contains more nutrients and offers the benefits of whole grains. Cook whole-wheat pasta according to package instructions and toss it with your favourite vegetables, lean proteins, and a light olive oil-based sauce for a wholesome and Fibre-filled pasta dish.

Nutrition (per 100 grams): Calories: 124 kcal, Fibre: 6.7 grams

  1. Quinoa

Quinoa is a versatile grain-like seed that is gluten-free and high in Fibre. It can be used as a base for salads, served as a side dish, or incorporated into veggie burgers. Cook quinoa as a fluffy base for grain bowls or as a nutritious side dish. Combine cooked quinoa with roasted vegetables, herbs, and a squeeze of lemon juice for a refreshing and Fibre-rich salad.

Nutrition (per 100 grams): Calories: 120 kcal, Fibre: 7 grams

  1. Broccoli

Broccoli is a cruciferous vegetable packed with Fibre and various nutrients. Add steamed or roasted broccoli florets to stir-fries or salads for a crunchy and Fibre-packed boost. You can also enjoy it as a side dish alongside your favourite protein.

Nutrition (per 100 grams): Calories: 34 kcal, Fibre: 2.6 grams

  1. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is rich in antioxidants. Roast Brussels sprouts with olive oil, garlic, and a sprinkle of sea salt for a tasty side dish. Alternatively, sauté them with bacon and onions for a flavorful twist.

Nutrition (per 100 grams): Calories: 43 kcal, Fibre: 3.8 grams

  1. Sweet Potatoes

Sweet potatoes are root vegetables that are not only delicious but also high in Fibre and vitamins A and C. Bake sweet potatoes and top them with black beans, salsa, and a dollop of Greek yogurt for a satisfying and Fibre-packed meal. Alternatively, roast sweet potato wedges as a tasty side dish.

Nutrition (per 100 grams): Calories: 86 kcal, Fibre: 3 grams

  1. Carrots

Carrots are crunchy and vibrant vegetables that offer a good amount of Fibre and vitamins A and K. Slice carrots into sticks and enjoy them with hummus or your favourite dip. They can also be grated and added to salads, stir-fries, or homemade vegetable soups.

Nutrition (per 100 grams): Calories: 41 kcal, Fibre: 2.8 grams

  1. Blackberries

Blackberries are juicy berries packed with Fibre and antioxidants. Add blackberries to smoothies, yogurt bowls, or oatmeal for a burst of flavour and Fibre. They can also be used in desserts, such as pies or cobblers.

Nutrition (per 100 grams): Calories: 43 kcal, Fibre: 5.3 grams

  1. Kidney Beans

Kidney beans are legumes known for their high Fibre and protein content. Incorporate kidney beans into chilli, soups, or bean salads for a hearty and Fibre-rich meal. They can also be mashed and used as a base for vegetarian burger patties.

Nutrition (per 100 grams): Calories: 127 kcal, Fibre: 6.4 grams

  1. Artichokes

Artichokes are unique vegetables that are high in Fibre and packed with antioxidants. Steam or roast artichoke hearts and enjoy them as a standalone side dish or incorporate them into salads and pasta dishes. They can also be marinated and added to antipasto platters.

Nutrition (per 100 grams): Calories: 47 kcal, Fibre: 5.4 grams

  1. Pears

Pears are sweet and juicy fruits that provide a good amount of Fibre and vitamins. Enjoy fresh pears as a snack or slice them and add them to salads for a touch of natural sweetness. They can also be poached, baked, or used in desserts like tarts and crumbles.

Nutrition (per 100 grams): Calories: 57 kcal, Fibre: 3.1 grams

  1. Cauliflower

Cauliflower is a versatile cruciferous vegetable with a high Fibre content and various nutrients. Rice cauliflower for a low-carb alternative, roast it as a delicious side dish or blend it into a creamy cauliflower soup. It can also be used to create a gluten-free pizza crust or mashed as a substitute for mashed potatoes.

Nutrition (per 100 grams): Calories: 25 kcal, Fibre: 2 grams

  1. Avocado

Avocado is a creamy fruit with healthy fats, and vitamins. In true café style, spread mashed avocado on whole-grain toast, add slices to salads, or blend it into smoothies for a creamy texture and added Fibre. You can also use it as a substitute for butter or mayonnaise in recipes.

Nutrition (per 100 grams): Calories: 160 kcal, Fibre: 6.7 grams

  1. Raspberries

Raspberries are delicious berries packed with Fibre and antioxidants. Blend raspberries into your morning smoothie, or layer them with Greek yogurt and granola for a Fibre-packed breakfast parfait. You can also toss them into a salad for a touch of natural sweetness. Add a few frozen raspberries to your favourite type of milk to make a berry smoothie.

Nutrition (per 100 grams): Calories: 53 kcal, Fibre: 6.5 grams

  1. Apples

Apples are crisp and refreshing fruits that are a good source of dietary Fibre and antioxidants. Enjoy a whole apple as a snack, slice and add to salads, or bake them with cinnamon for a comforting dessert. Apples can also be used in smoothies or cooked down to make applesauce.

Nutrition (per 100 grams): Calories: 52 kcal, Fibre: 2.4 grams

  1. Pistachios

Pistachios are nutrient-dense nuts that provide healthy fats, and various vitamins and minerals. Enjoy a handful of pistachios as a satisfying and Fibre-rich snack. They can also be used as a topping for salads, added to baked goods, or ground into a flavorful pesto.

Nutrition (per 100 grams): Calories: 562 kcal, Fibre: 10.3 grams

  1. Kiwi

Kiwi is a vibrant and tangy fruit that is rich in Fibre, vitamin C, and antioxidants. Peel and eat kiwi on its own, slice and add to fruit salads, or blend into smoothies for a refreshing and Fibre-packed drink. Kiwi can also be used in desserts like tarts or enjoyed as a topping for yogurt.

Nutrition (per 100 grams): Calories: 61 kcal, Fibre: 3 grams

  1. Prunes

Prunes, also known as dried plums, are sweet and chewy fruits that provide a good amount of dietary Fibre and antioxidants. Snack on prunes as they are or chop them up and add them to oatmeal, yogurt, or baked goods for a natural sweetener and Fibre boost. They can also be stewed or blended into sauces and compotes.

Nutrition (per 100 grams): Calories: 240 kcal, Fibre: 7.1 grams

  1. Spinach

If this reminds you of Popeye the sailor, you’ve got the right idea. While spinach might not give you superhuman strength, it is still a great leafy green for vitamins and fibre. Add baby spinach to fibre. Sauté it as a side dish, or add it to smoothies for a nutrient-packed boost. You can also use spinach as a base for a flavorful and Fibre-rich green soup or pureé.

Nutrition (per 100 grams): Calories: 23 kcal, Fibre: 2.2 grams

  1. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a nutritious snack option that provides Fibre, healthy fats, and various minerals. Roast pumpkin seeds with your favorite spices for a crunchy and Fibre-rich snack. You can also sprinkle them over salads, soups, or roasted vegetables for added texture and nutrition.

Nutrition (per 100 grams): Calories: 559 kcal, Fibre: 6 grams

  1. Quinoa

Quinoa is a versatile grain-like seed that is gluten-free and high in Fibre. It can be used as a base for salads, served as a side dish, or incorporated into veggie burgers. Cook quinoa as a fluffy base for grain bowls or as a nutritious side dish. Combine cooked quinoa with roasted vegetables, herbs, and a squeeze of lemon juice for a refreshing and Fibre-rich salad.

Nutrition (per 100 grams): Calories: 120 kcal, Fibre: 7 grams

  1. Brown Rice

Brown rice is a whole grain that retains its Fibre-rich bran layer. It is a healthier alternative to white rice and offers additional nutrients. Cook brown rice as a side dish or use it as a base for grain bowls, stir-fries, or stuffed vegetables.

Nutrition (per 100 grams): Calories: 111 kcal, Fibre: 1.8 grams

  1. Lima Beans

Lima beans, also known as butter beans, are legumes that are rich in protein, and various minerals. Add cooked lima beans to soups, stews, or casseroles for a creamy texture and Fibre boost. You can also mash them and use them as a spread or dip.

Nutrition (per 100 grams): Calories: 115 kcal, Fibre: 7 grams

  1. Cabbage

Cabbage is a cruciferous vegetable that is low in calories and high in Fibre, vitamins, and antioxidants. Shred cabbage and use it as a base for coleslaw, add it to salads for crunch, or sauté it with other vegetables as a side dish. It can also be fermented to make sauerkraut, a gut-healthy condiment.

Nutrition (per 100 grams): Calories: 25 kcal, Fibre: 2.5 grams

  1. Rye Bread

Rye bread is a dense and hearty bread made from rye flour, which is higher in Fibre than traditional wheat bread. Enjoy rye bread as a base for sandwiches or toast, or use it to make open-faced sandwiches with a variety of toppings. It pairs well with savoury spreads, vegetables, or lean proteins for a Fibre-rich and satisfying meal.

Nutrition (per 100 grams): Calories: 259 kcal, Fibre: 7.7 grams

  1. Oranges

Oranges are juicy citrus fruits that are not only delicious but also high in Fibre and vitamin C. Enjoy fresh oranges as a refreshing snack, squeeze them for fresh orange juice, or incorporate them into salads and desserts for a burst of citrus flavour. They can also be used in smoothies or added to marinades for a hint of tanginess.

Nutrition (per 100 grams): Calories: 43 kcal, Fibre: 2.4 grams

  1. Bran Flakes

Bran flakes are a popular breakfast cereal made from wheat bran that provides a high amount of dietary Fibre. Enjoy bran flakes with your choice of milk or yogurt for a Fibre-rich breakfast. You can also sprinkle them over smoothie bowls or use them as a crunchy topping for fruit parfaits.

Nutrition (per 100 grams): Calories: 258 kcal, Fibre: 10.3 grams

  1. Whole Wheat Bread

Whole wheat bread is made from whole grains, providing more Fibre and nutrients compared to white bread. Use whole wheat bread to make sandwiches, toast, or as a base for avocado or nut butter spreads. It adds a nutty flavour and an extra dose of Fibre to your meals.

Nutrition (per 100 grams): Calories: 247 kcal, Fibre: 8.5 grams

  1. Sesame Seeds

Are you thinking “Open Sesame”? Remember those tiny seeds on your burger bun? What about that delish dish at your fave Chinese restaurant? Yep, they’re sesame seeds. Sesame seeds are tiny seeds which a good source of healthy fats, and various minerals. Sprinkle sesame seeds over salads, stir-fries, or roasted vegetables for added crunch and Fibre. You can also use them as a coating for fish or chicken, or blend them into homemade tahini.

Nutrition (per 100 grams): Calories: 573 kcal, Fibre: 17.8 grams

  1. Grapes

Nutritionally, grapes are a good source of vitamins C and K, as well as several minerals such as potassium and copper. They are also rich in antioxidants, particularly resveratrol, which is known for its potential health benefits. Additionally, grapes contain natural sugars and dietary fibre, making them a satisfying and nutritious choice. Have them as a snack, dessert or even in salads. Yum!

Nutrition (per 100 grams): Calories: 69 kcal, Fibre: 0.9 grams

  1. Cucumber

Cucumber is a hydrating and refreshing vegetable that is low in calories and high in Fibre and water content. Slice cucumber and add it to salads, use it as a base for refreshing cucumber water or enjoy it as a crunchy snack. You can also use cucumber slices as a substitute for bread in sandwiches or as a vessel for dips and spreads.

Nutrition (per 100 grams): Calories: 15 kcal, Fibre: 0.5 grams

  1. Barley

Barley is a versatile grain that is high in Fibre and provides a nutty flavour and chewy texture to dishes. Cook barley as a side dish or use it as a base for salads, soups, or risotto. It pairs well with roasted vegetables, herbs, and a drizzle of olive oil for a nutritious and satisfying meal.

Nutrition (per 100 grams): Calories: 354 kcal, Fibre: 17.3 grams

  1. Green Peas

Green peas are vibrant and sweet legumes that are rich in Fibre and protein. Add green peas to stir-fries, soups, or stews for a pop of colour and a Fibre boost. You can also use them in salads or mash them for a side dish. Frozen peas are convenient and retain their nutritional value.

Nutrition (per 100 grams): Calories: 81 kcal, Fibre: 5.5 grams

 

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