5 Other Foods You Can Eat To Increase Your Fibre Intake

Bored of spinach and rocket leaves? There are many other food options that can provide you with the fibre you need. Don’t worry, none of them is green!


Ounce for ounce, almonds are one of the higher fibre nuts out there, offering about 3 grams of fibre per ounce. Pair that with a piece of fruit as a snack, and you’ve got a satisfying, nutrient-dense combo.


Beans, beans — they’re not only good for your heart, they’re also one of the heartiest (see what we did there?), most nutrient-dense foods out there. They’re budget-friendly, and they’re easy to tack onto a dish as a side dish. Plus, at 15 grams per cup, one cup of black beans offers almost half of the daily recommendation for fibre.


Whole fruit in general is a great source of fibre, but some fruits go above and beyond. Exhibit A: Raspberries. With 8 grams of fibre per serving, raspberries are not only low-calorie, they’re also very high in nutrition. Add a cup to smoothies, yogurt, cereal, cottage cheese (or pair them with the almonds, as suggested above).


After a surge in popularity about 10 years ago, flaxseed has seemed to fade out of favour. But this seed is a nutritional powerhouse with omega-3 fats, protein and, of course, fibre. All that makes it a perfect addition to your morning oats (even more fibre), yogurt, or on top of your cottage cheese. The key here is making sure you grind it well (a coffee grinder works).

Oat bran

Oatmeal gets lots of love, but for a slight change of pace in the AM, oat bran is a great alternative. It has a creamier consistency and texture and it’s packed with 6 grams of fibre in just 1/3 of a cup. Think of oat fibre as a sponge that helps lower lipid levels and keeps you full.

Source: www.menshealth.com.sg
Image: Juan José Valencia Antía on Unsplash

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