Ways to Boost Your Fibre. Food with high fibre content.

Food rich in fibre

Researchers from the University of Otago in New Zealand have recently found that consuming more fibre can significantly cut the risk of heart disease, diabetes, cancer, strokes and early death. So, to help you live and long and healthy life, we’ve provided a list of go to ‘fibre superfoods’ below.

The good news? Most of these foods are included in the Mediterranean Style Diet, so if you are already following this way of eating- you are on the right track.


Pears              (3%)  6 grams in a medium-sized pear,

Apples            (3%)  4 grams in a medium-sized apple

Strawberries (2%)  3 grams in one cup, or 2 grams per 100 grams

Raspberries   (7%) One cup contains 8 grams of fibre

Avocado         (7%) 10 grams in a cup,


Carrots           (3%) 3.6 grams in one cup

Artichoke       (7%) 10 grams in one artichoke

Broccoli         (3%), also Brussels Sprouts, Kale, Spinach are also other good sources of fibre.



Lentils            (8%) 16 grams per cup of cooked lentils

Kidney Beans (7%) 13 grams per cup of cooked beans

Chickpeas      (7%) 13 grams per cup of cooked chickpeas,

Other high-fibre legumes include black beans (8%), lima beans (5%) and baked beans (5%).


Quinoa           (3%)                5 grams per cup of cooked quinoa

Oats                (11%)              17 grams per cup of raw oats,

Wholemeal bread                 2g per slice

Nuts and Seeds

Chia Seeds    (34.4%)

Almonds        (13%)  Also pistachios (10%), walnuts (7%), sunflower seeds (9%) and pumpkin seeds (18%).


Dark Chocolate         (11%)  3 grams in a 1-ounce piece

Popcorn                     (15%)  1 gram per cup of air-popped popcorn

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