Fibre is the digestive workhorse — it slows glucose absorption, feeds beneficial gut bacteria, supports regularity, and helps you feel full longer. Most adults eat far less than the recommended 28g per day.
Both soluble fibre (found in oats, beans, fruits) and insoluble fibre (found in whole grains, vegetables, nuts) play roles in health. Higher fibre intake is associated with better cardiovascular outcomes, lower diabetes risk, and improved digestive health. When increasing fibre, do so gradually and drink plenty of water to avoid digestive discomfort.
📊 High Fibre Foods — Nutrition Comparison
| Food | Fibre | Calories |
|---|---|---|
| Great Northern Beans 1/2 cup (130g) | 9.1 g | 148 |
| Peas 1 cup (145g) | 8.3 g | 117 |
| Edamame 1 cup shelled (155g) | 8.1 g | 188 |
| Raspberries 1 cup (123g) | 8 g | 64 |
| Blackberries 1 cup (144g) | 7.6 g | 62 |
| Red Beans 1/2 cup (130g) | 7.2 g | 113 |
| Artichoke 1 medium artichoke (128g) | 6.9 g | 60 |
| Flax Seeds 2 tablespoons (21g) | 5.7 g | 112 |
| Pears 1 medium pear (178g) | 5.5 g | 101 |
| Coconut Flour 2 tablespoons (16g) | 5.3 g | 64 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.