High Fibre Foods 


Here is a list of some high-fibre foods with their health benefits.

  1. Lentils- Lentils are pulses that  provide protein and fibre. In addition to being an excellent source of energy, lentils also contain several micronutrients and prebiotic carbs. They have a low glycemic index, and are especially advantageous to diabetic patients, as they help keep  insulin and blood sugar levels stable. They are also associated with reduced chronic diseases (cancer, mental health. Cardiovascular diseases, and respiratory diseases)
  2. Chia seeds are an excellent supply of vitamins, antioxidants, and crucial minerals. Chia seeds are said to contain ash (4-6%), dietary fibre (18-35%), protein (15-25%), fat (15-35%), and carbs (18-31%). Chia seeds  are a natural source of omega 3 and 6 fatty acids  which reduce inflammation, prevent thrombosis, and regulate heart rate. They also contain linoleic acid, which helps to prevent cardiovascular diseases, improves bone health, prevents cancer symptoms, and has anti-inflammatory characteristics1
  3. Black beans- studies have shown that black beans have cholesterol-lowering properties.2 They are low in calories and high in fibre, therefore they promote weight loss. Due to their antioxidant properties, they reduce the risk of cancer, improves gut health and  improves blood sugar levels
  4. Whole wheat pasta- they  provide  conventional nutrients like carbohydrates, proteins, lipids, vitamins, and minerals. Wheat whole grain also contains phytochemicals that are good for your health
  5. Oatmeal-  It can protect us against heart disease, coronary artery disease, high blood pressure, type 2 diabetes, obesity, and colon health. Oats have a greater beta-glucan content than other whole grains; they can make up as much as 10% of the dry weight of oat bran3
  6. Broccoli is rich in Vitamins C and K. A sizable  quantity of vitamins B1, B3, B5, B6, and E are also present, which have  antioxidant, anti-cancer, and other health-promoting qualities. Due to its high nutrient and fibre level, broccoli became one of the most popular foods. Numerous epidemiological studies have validated the nutritional and therapeutic advantages of broccoli, including immune system regulation, detoxification, eye and bone health, and bone density4
  7. Raspberries- They are  rich in antioxidant and antiproliferative properties. Due to its sugar version, levulose, it is safe for people with diabetes.. Rheumatism sufferers can benefit from its fruits, and influenza sufferers can benefit from its liquid. The syrups made from raspberries are used in clinics to flavour  and scent pharmaceuticals. Vitamin C, sugar, and organic acid are all abundant in the berries of this plant5
  8. Almonds- they help to reduce cholesterol as they contain high unsaturated fatty acids. It also maintains and controls body weight, as well as glucose level (glucoregulation) via catabolic hormones and has antioxidant properties6
  9. Avocado- In addition to having significant amounts of protein, potassium, and unsaturated fatty acids, it also includes fat-soluble vitamins that are uncommon in other fruits.  Avocados are linked to a healthy diet, particularly in lowering cholesterol and avoiding heart disease7
  10. Quinoa- It is a pseudo-grain with high nutritional content that contains a remarkable balance of essential amino acids in addition to being rich in proteins, lipids, fibre, vitamins, and minerals. It is well known that quinoa benefits human metabolic, circulatory, and digestive health significantly. Due to its properties, which include a high nutritional value, therapeutic features, and gluten-free content, it is suitable for individuals with celiac disease, anaemia, diabetes, dyslipidemia, obesity, and people who are assigned female at birth  who are prone to osteoporosis8

How to consume these high fibre foods?

There are multiple ways to consume them, some of the ways are described below

  • Lentils are a great replacement for meat. They are used to make plant-based meat. Also, a plant based diet can help in the prevention of chronic diseases. Lentils can be consumed as snacks (nuggets, pakora), Daal (Indian curry) or mixed with Indian dosa batter
  • Chia seeds are mostly used  in pasta, bread, cookies, and desserts. Additionally, chia seeds can be found in foods, drinks, baking, and other items2 
  • Black beans can be consumed boiled, fried, and dried. They are mostly consumed with rice and tortillas
  • Whole wheat pasta and oats are healthy and low in calories and can be consumed for breakfast
  • Broccoli can be consumed boiled or fried
  • Raspberries and almonds are another good breakfast option
  • Almost 20-40 almonds a day help to control body weight and can be consumed raw6
  • Avocados are consumed via medicines, or as a raw fruit mostly during breakfast


  • Lentils are cooked and consumed from the dried seeds of the lentil plant. West Asia is the home of lentils, a kind of legume. They thrive on low-growing shrubs and don't require a lot of water. The grains of the plant are what make up the lentilsChia seeds are a type of legume that is indigenous to Central and South America. It is regarded as a pseudo-cereal that is widely produced in many nations and is grown for a variety of purposes. Bolivia, Ecuador, Guatemala, Mexico, and Peru are the principal chia-producing nations1
  • Broccoli contains proteins, folate, chromium, magnesium, phosphate, zinc, calcium, iron, selenium, and omega-3 fatty acids4
  • Raspberries increase general health and lower the chance of chronic diseases. They contain a lot of phytochemical antioxidants. Low in overall calories, with only 52 kcal per 100 g serving9
  • The American Heart Association (AHA) may now advise people who are at risk for coronary disease to consume almonds. Almonds are considered a low glycemic index (GI) food because of their high content of unsaturated fat and minimal carbohydrate  content6
  • Avocado, besides its health benefits, is used in pharmaceutical products, and beauty products (avocado oil, pulp)
  • Additionally, quinoa has high levels of compounds that are good for your health, such as saponins, phytosterols, and phytoecdysteroids

Things to remember

All food items containing fibre are good for health and should be taken mostly after exercise or yoga. They all contain important minerals that help to cure severe diseases like cancer, diabetes, etc.


High-fibre food promotes digestive health via maintaining bowel regularity. It helps to reduce blood glucose and cardiovascular diseases,promotes weight loss, boosts the immune system, and clears skin. Hence high fibre food is very efficient in our day-to-day life for the betterment of our lifestyle.


  1. Katunzi-Kilewela A, Kaale LD, Kibazohi O, Rweyemamu LM. Nutritional, health benefits and usage of chia seeds (Salvia hispanica): A review. African Journal of Food Science. 2021;15(2):48-59.  Available from:https://www.researchgate.net/publication/349672865_Nutritional_health_benefits_and_usage_of_chia_seeds_Salvia_hispanica_A_review
  2. Rosa C, Costa N, Leal P, Oliveira TT. The cholesterol-lowering effect of black beans (Phaseolus vulgaris, L.) without hulls in hypercholesterolemic rats. Archivos latinoamericanos de nutricion. 1998;48(4):299-305.  Available from: https://pubmed.ncbi.nlm.nih.gov/10347693/
  3. Cui S, Liu RH. Health benefits of oat phytochemicals. Oats Nutrition and Technology. 2013:171-94.  Available from: https://www.researchgate.net/publication/316426781_Health_Benefits_of_Oat_Phytochemicals
  4. Nagraj GS, Chouksey A, Jaiswal S, Jaiswal AK. Broccoli.  Nutritional Composition and Antioxidant Properties of Fruits and Vegetables: Elsevier; 2020. p. 5-17.  Available from: https://shop.elsevier.com/books/nutritional-composition-and-antioxidant-properties-of-fruits-and-vegetables/jaiswal/978-0-12-812780-3
  5. Eyduran Y. Raspberry, blackberry and currant’s usefulness in terms of human health. Research Journal of Agriculture and Biological Sciences. 2006;2(6):314-5.  Available from: https://www.aensiweb.net/AENSIWEB/rjabs/rjabs/2006/314-315.pdf 
  6. Kamil A, Chen CYO. Health benefits of almonds beyond cholesterol reduction. J Agric Food Chem [Internet]. 2012 Jul 11 [cited 2023 Aug 16];60(27):6694–702. Available from: https://pubs.acs.org/doi/10.1021/jf2044795
  7. Duarte PF, Chaves MA, Borges CD, Mendonça CRB. Avocado: characteristics, health benefits and uses. Ciência rural. 2016;46:747-54.  Available from: https://www.researchgate.net/publication/297736556_Avocado_Characteristics_health_benefits_and_uses
  8. Navruz-Varli S, Sanlier N. Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.). Journal of cereal science. 2016;69:371-6.  Available from: https://www.researchgate.net/publication/301933573_Nutritional_and_health_benefits_of_quinoa_Chenopodium_quinoa_Willd
  9. Rao AV, Snyder DM. Raspberries and human health: a review. J Agric Food Chem [Internet]. 2010 Apr 14 [cited 2023 Aug 16];58(7):3871–83. Available from: https://pubs.acs.org/doi/10.1021/jf903484g
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Srishti Dixit

Masters of Science in Biomedical Engineering, University of Strathclyde, Glasgow

Hi! My name is Srishti Dixit I am currently doing my masters in Biomedical Engineering. I have always been inclined towards research and scientific writing since my bachelors. Sharing knowledge about health and healthy lifestyle and alarming people about it is important. A healthy mindset and body is always a first step to positivity. Reading articles spread awareness and encouragement to follow a healthy lifestyle.

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