9 Fibre-Rich Foods Dieticians Love — And You Should Too

You'll be pleased to know that introducing more fibre into your diet doesn't mean shoving chunks of Weetabix down your throat, but if that's your thing, we aren't judging. Introducing more fibre-rich foods into your diet is highly recommended by dieticians for a host of reasons, from boosting your heart health to encouraging friendly gut bacteria.

A lot of the fibre-rich foods you should be eating are probably already in your cupboard or easy to find in your local supermarket, so you won't have to worry about a fancy trip to a Whole Foods store anytime soon.

Lola Biggs, in-house dietician at Together Health, explains the importance of introducing fibre to your balanced diet and the best way you can bring your meals to life. She tells PS UK: "There are some quick and easy tricks to boost your fibre intake. Leave the skin on fruit and vegetables like sweet potatoes, carrots, apples and cucumbers. Blend veggies into pasta sauces. Go for granary or wholemeal bread over white varieties. Include fibre rich veggies in every meal and eat them first."

Biggs continues: "Switch out the meat in your chilli and add in an extra tin of beans or legumes instead. Substitute mayo or butter in sandwiches for mashed avocado or hummus. A few little changes can make a big difference."

But what's the big deal about fibre anyway? Why is it so important in our diets? Biggs has the answer.

Lola Biggs is the in-house dietitian at natural health supplement brand, Together Health.

"Eating a fibre-rich diet has a whole host of health benefits. From maintaining and lowering blood sugar levels and reducing cholesterol, boosting heart health, aiding digestion and friendly gut bacteria to preventing constipation and promoting a healthy weight, it's essential we eat enough fibre filled foods in our daily diet," she tells us.

"It's important to remember that you will need to introduce fibre into your diet gradually over a few weeks. If you aren't used to eating a lot of fibre, you might experience bloating, cramping and gas so start slowly. Also make sure you drink enough water as you eat more fibre rich foods," Biggs advises.

So if you're ready to make your fibre-rich shopping list, keep reading for nine dietician-approved fibre rich foods to add to your meals.

Thankfully, you won't have to sacrifice your avo-on-toast anytime soon. Biggs says: "Avocado is a great source of healthy fats, fibre, vitamins and anti-inflammatory and antioxidant compounds, they can help with everything from promoting good gut health to protecting against heart disease."

Easily one of the best berries out there, or maybe I'm biased. Biggs explains that raspberries are one of the fibre-rich fruits you can continue enjoying.

"Raspberries are one of the best berries for boosting fibre intake. Also bursting with polyphenols which can decrease oxidative stress and healthy antioxidants, just a small handful a day can make a difference and are a good way to naturally sweeten up a meal. Frozen ones can be cheaper and are just as good so keep a stash in your freezer," she says.

From baked oats, overnight oats or creamy porridge, the possibilities are endless when it comes to oat-based meals and you'll be keeping your fibre in check too.

"Porridge oats and wholewheat cereals are a better source of fibre rather than sugar-laden cereals. Super versatile, cheap and healthy, oats are the champions of breakfasts in my house as they have so many health benefits from lowering blood sugar and cholesterol levels to helping protect against heart disease," Biggs explains.

"Pimp them up with a handful of nutritious nuts, seeds, fruit and nut butters."

"These are some of the highest fibre foods you can eat and are also some of the cheapest as you can bulk up a meal with just one can," Biggs says of pulses and lentils. "High in polyphenols, which are associated with cardiovascular benefits, add to stews, casseroles, curries, soups and salads.

"The fibre in them bulks up to make you feel fuller for longer as well as providing you with lots of great health benefits," she adds.

I was once told that bananas are the best fruit to start the day with, as they can keep you fuller for longer and Biggs confirms this, sharing science behind the power of bananas.

"Packed with essential nutrients, antioxidants and fibre, these versatile and inexpensive fruits can benefit digestion, heart health and weight loss due to them being low in calories," she explains. "The soluble fibre in bananas may also help keep you fuller for longer by adding bulk to your digestive system."

As the saying goes, "An apple a day keeps the doctor away" and there's some truth in that, according to Biggs. She tells us: "They are a great source of soluble fibre, linked to lower cholesterol and full of antioxidants and nutrients to promote good gut and heart health and have even been linked to improving dental health.

"Eat with the skin on and for added oomph, cut into quarters and pair with some natural nut butter for a perfect, healthy afternoon snack."

In the hopes that you've added carrots to your diet because of their fibre-rich qualities and not because of that tanning hack, Biggs tells us that these vegetables are the real deal.

"These crisp and crunchy root vegetables are a great source of fibre and are also packed with carotenoids to maintain a well-functioning immune system and keep our eyesight healthy. Low in calories, healthy and affordable, roast them with spices like chilli powder and ground cumin in the oven to bring out the flavours," she says.

You might have seen these in everyone's smoothies recently and for good reason too. "These little black pearls are bursting with fibre, protein, minerals and antioxidants and omega-3 fatty acids," Biggs explains. "Add a small spoonful to your smoothie or sprinkle on your yoghourt or porridge to promote intestinal health, reduce cholesterol levels and improve heart health.

Pears aren't as popular but are just as good, especially if you want to up your fibre intake. Biggs tells us: "Compared to many other fruits, pears are particularly high in soluble fibre, which can lower cholesterol, slow down digestion, nourish gut bacteria and improve its overall health. The skin of pears is a good source of anti-inflammatory and antioxidant compounds that can minimise inflammation and fight illness."

Lauren Gordon is the editorial coordinator at PS UK, where she creates lifestyle and identity content. Lauren has a degree in journalism from University of the Arts London and previously worked as a showbiz and TV reporter at The Mirror US. Lauren specialises in pop culture, hair and beauty, focusing on trends, sharing in-depth tutorials, and highlighting hidden gems in the beauty industry.