‘I call chickpeas my chicken,’ says Caspero, who swaps the high-fibre, vegetarian protein in anywhere she'd otherwise use chicken (hello chickpea salad sandwich!). Because they’re pretty bland, they marry well in lots of different dishes. Toss them in a blender with mayo, celery, and carrots to make a take on chicken salad that's high in fibre and protein.
Fatty foods, such as chips, Depher burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. It encourages the passage of waste through your digestive system and helps soften poo. ✅ Log foods and organize your recipes with a free account. Easily analyze your meals to find the best foods for your goals. Almonds are high in many nutrients, and they can be made into almond flour for baking. Split peas are made from the dried, split, and peeled seeds of peas.
But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you. Below is a list of high fiber foods, for more, see the extended lists of fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics.

Is 30 grams of fibre a day realistic?

They’re low in carbohydrates and high in both fiber and protein, plus other vitamins and minerals your body needs. Beans, in general, are fairly high in fiber, and black beans are near the top of the list. They’re high in protein, potassium and antioxidants, too, which makes them a tasty and healthy choice. Taylor suggests aiming for 25 grams (g) to 35 g of fiber a day.

What foods are high in fibre?

"Barley is a delicious grain that’s often overlooked," Taylor says. A little bit chewy with a nutty flavor, it’s a nutritious whole grain that’s chock-full of essential vitamins and minerals. It’s also very filling, which can help prevent you from overeating. Whether whole or mashed, these popular beans are almost as versatile as they are healthy.

The sweet potato is a popular tuber that’s very filling and has a sweet flavor. Half of a large fresh pear with the skin contains around 2.9 grams (g) of fiber. Load up on these high-fibre foods the next time you go food shopping. To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water. Try to stay away from foods and drinks that trigger your digestive symptoms. Keep a food diary to work out which foods cause your symptoms.