Chia seeds are tiny but mighty. Just one ounce (28 grams) provides 10 grams of fibre! Add them to your smoothies, yogurt, or oatmeal for a fibre boost.
Lentils
Lentils are not only rich in protein but also high in fibre. One cup of cooked lentils contains about 15.6 grams of fibre. They’re perfect for soups, stews, and salads.
Avocado
Avocados are creamy and delicious, and they pack about 10 grams of fibre per cup. They’re great in salads, sandwiches, or as a spread on toast.
Raspberries
Raspberries are not just tasty; they’re also high in fibre. One cup provides 8 grams of fibre. Enjoy them fresh, in smoothies, or on top of cereal.
Black Beans
Black beans are a fiber powerhouse with 15 grams per cup. They’re versatile and can be used in soups, salads, or as a side dish.
Oats
Oats are a classic high-fibre food. One cup of cooked oats contains about 4 grams of fibre. They make a hearty breakfast that keeps you full for hours.
Broccoli
Broccoli is a fibre-rich vegetable, offering about 5 grams per cup when cooked. It’s great steamed, roasted, or in a stir-fry.
Almonds
Almonds are a tasty snack that provides about 3.5 grams of fibre per ounce (28 grams). They’re also a great source of healthy fats and protein.
Pears
Pears are a delicious fruit with about 5.5 grams of fibre per medium-sized pear. Enjoy them fresh, in salads, or baked as a healthy dessert.