High Fibre Foods


High Fibre Diets

A diet high in fibre is beneficial to your health – it keeps your digestive system healthy and can satisfy hunger by stimulating receptors that send a signal to your brain telling you that you’re full and to stop eating, which can assist in weight loss.

Studies have also found that meeting the recommended daily allowance of fibre can reduce the risk of colon cancer, heart disease and obesity.

The recommended daily intake of fibre is 30g but older people should eat more because digestive systems slow down with age.

When having a high fibre diet, you may also want to drink more water. Have at least the recommended amount of water (8 glasses) to assist in helping the fibre move through your digestive system.

Water also contributes to a feeling of fullness. Some times when you feel hungry, you are in fact dehydrated. For this reason, you should keep hydrated to help prevent snacking and consumption of excess calories.

Start introducing more fibre into your diet by following these suggestions:

  • Eat breakfast cereals that contain barley, wheat or oats.
  • Add legumes such as kidney beans, lentils and chickpeas to stews and casseroles.
  • Switch to wholemeal or multigrain breads and brown rice.
  • Add an extra vegetable to every evening meal.
  • Snack on fruit, dried fruit, nuts or wholemeal crackers.

For more information about fibre, visit www.betterhealth.vic.gov.au

High Fibre Foods

2.8 grams per tablespoon
A tablespoon of seeds has nearly three grams of fibre and only 55 calories. Flaxseeds are the richest plant source of omega-3 fats, which help reduce inflammation, ward off mood swings and help prevent heart disease and diabetes.

3.6 grams per 30 nuts
30 nuts contains 15 percent of your daily fibre needs. Almonds are a good source of magnesium and iron. Use almonds as a snack to assist in reducing your hunger.

7.6 grams per cup
Blackberries are full of antioxidants that can assist in fighting diseases. Blackberries have more fibre than most other fruits. One cup of blackberries contains fifty percent of the day’s vitamin C.

Raw avocado
9.8 grams per cup, sliced
Avocados contain more potassium than a banana. Avocado is also full of healthy monounsaturated fats.

4 grams per apple
A medium apple 7cm in diameter contains 4 grams of fibre. A large apple 9cm has 5. Apples also offer a bit of vitamin C and potassium.

Sweet potatoes
5 grams per medium potato
A medium-size baked sweet potato (5cm wide, 13cm long), skin included, has 5 grams of fibre and only 103 calories. It’s also extremely high in other nutrients including: 438% daily requirements of vitamin A, 37% daily requirements of vitamin C, plus some potassium, vitamin E, iron, and magnesium.

8 grams per cup
One cup of raspberries has 8 grams of fibre. Raspberries are also an excellent source of vitamin C.

3 grams per cup
One cup of strawberries contains 3 grams of fibre. It will also contain more than the recommended daily requirements of vitamin C.

8 grams per ¾ cup
3/4 cup of chickpeas has 8 grams of fibre. Chickpeas also contain vitamin B6 and folate.

3 grams per cup
A cup of cooked pumpkin contains 3 grams of fibre. It also contains vitamin A, vitamin C, vitamin E and potassium.