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High-fibre foods: Top 10 natural sources of dietary fibre

Fibre is important for digestive health, and because it makes you feel full, it can help with weight loss.

The NHS advises having 30g of fibre a day, but most people only eat far less. So how can you get more healthy fibre into your diet? Here are 10 good sources of fibre:

  • Beans. All beans are good, whether baked beans, beans like kidney beans in chilli or beans in salads. Half a tin of baked beans (200g) is 7g of fibre.
  • Wholegrain and wholemeal. Skip white bread and pasta, look out for wholegrain and wholemeal on the labels.
  • Brown or wholegrain rice. White rice doesn't offer as much fibre.
  • Keep your finger on the pulses. As well as beans, chickpeas and lentils are full of fibre, high in protein and low fat.
  • Nuts. Almonds, pecans, and walnuts have more fibre than other nuts.
  • Jacket potato - the skin is the important bit. A small baked potato has 3g fibre.
  • Dried fruit. If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
  • Bran based cereal and other healthy cereal options. To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre.
  • Porridge. Porridge is made from oats which are a great source of fibre.
  • Fruit and veg. At least 5-a-day portions and the crunchier the better. A medium-sized apple alone is 2g fibre.

WebMD Medical Reference

Medically Reviewed by Dr Rob Hicks on May 25, 2017

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