The Essential Guide to Incorporating Dietary Fibre Rich Food into Your Daily Diet

Daniel Murphy // Dietitian, Cork // July 24

Incorporating dietary fibre rich food into your daily diet is a smart move for overall health and well-being. Not only do these foods provide a range of essential nutrients. They also play a crucial role in maintaining healthy digestion. Fibre also helps in preventing many chronic diseases.

We’ve created this essential guide to help you seamlessly incorporate fibre-rich foods into your daily routine. Whether you’re a vegetarian, a meat-lover, or have dietary restrictions. At Apex Nutrition, we’ve got you covered with a variety of options to help your reach your fibre goals. 

From fruits and vegetables to whole grains and legumes, we’ll explore the best sources of dietary fibre and highlight creative ways to include them in your meals. We’ll also provide practical tips on meal planning, grocery shopping, and preparation techniques to make fibre-rich foods an integral part of your daily diet.

Read until the end to download your very own Free Fibre Guide also. 

Dietary Fibre Rich Food- Various Fruits, Veg and Legumes high in Fibre

Table of Contents

Understanding Dietary Fibre Rich Food

Dietary fibre is a type of carbohydrate that the human body cannot fully digest. Unlike other carbohydrates, such as sugars and starches, dietary fibre passes through the small intestine largely intact. This provides a range of health benefits. Fibre is found in a variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.

Dietary fibre can be classified into two main categories: soluble fibre and insoluble fibre. Soluble fibre dissolves in water and forms a gel-like substance. This can help slow the absorption of nutrients and regulate blood sugar levels. Insoluble fibre, on the other hand, does not dissolve in water and helps to add bulk to the stool. This form of fibre helps in promoting regular bowel movements and preventing constipation.

Both types of fibre play crucial roles in maintaining overall health and well-being.


Sources of Dietary Fibre - Fruits and Vegetables

Fruits and vegetables are excellent sources of dietary fibre. Some of the best fibre-rich fruits and vegetables include:

  • Berries: Raspberries, blackberries, and blueberries are all excellent sources of fibre, with each serving containing around 5-8 grams of fibre.
  • Apples: With the skin on, apples are a great source of both soluble and insoluble fibre, providing around 4-5 grams of fibre per medium-sized apple.
  • Pears: Similar to apples, pears with the skin on are a fantastic source of fibre, containing around 5-6 grams per medium-sized fruit.
  • Avocados: Avocados are not only a great source of healthy fats but also provide around 7 grams of fibre per medium-sized fruit.
  • Broccoli: One cup of cooked broccoli contains around 5 grams of fibre, making it a nutrient-dense and fibre-rich vegetable.
  • Artichokes: With around 10 grams of fibre per medium-sized artichoke, this vegetable is one of the highest fibre-containing options.

Incorporating these fibre-rich fruits and vegetables into your daily diet can help you meet your recommended fibre intake.


Raspberries, blueberries in a jar, foods rich in fibre

Sources of Dietary Fibre Rich Food - Whole Grains and Legumes

In addition to fruits and vegetables, whole grains and legumes are also excellent sources of dietary fibre. These plant-based foods offer a variety of fibre types, including both soluble and insoluble fibreWhole grains, such as oats, quinoa, brown rice, and whole wheatare rich in insoluble fibre, which can help to promote regular bowel movements and prevent constipation. These grains also contain a range of other essential nutrients. These include B vitaminsminerals, and antioxidants.

Legumes, such as beans, lentils, and peas, are another excellent source of dietary fibre. These plant-based proteins are particularly high in soluble fibre, which can help to regulate blood sugar levels and lower cholesterol. Legumes are also a great source of plant-based protein, making them a versatile and nutrient-dense addition to any diet.

Other fiber-rich whole grain and legume options include:

  • Whole wheat bread and pasta,
  • Barley
  • Bulgur
  • Chickpeas
  • Black beans
  • Edamame

Aim to choose 2 of these options this week and add them to your day.

Whole grain breads, pasta, rice, quinoa rich in fibre

Incorporating Dietary Fibre Rich Food into your Breakfast

Starting your day with a fibre-rich breakfast can set the tone for a healthy and energised day ahead. There are many delicious and easy ways to incorporate dietary fibre into your morning routine.

One simple option is to enjoy a bowl of oats or overnight oats. Oats are an excellent source of soluble fibre, which can help keep you feeling full and satisfied throughout the morning. Top your oats with fresh berries, sliced almonds, and a drizzle of honey for an extra fibre boost.

Another great breakfast option is a smoothie made with a variety of fibre-rich ingredients, such as spinach, chia seeds, flaxseeds, and berries. Blending these ingredients together creates a nutrient-dense and filling breakfast that can help to support digestive health.

For a savoury breakfast, consider incorporating whole grain toast topped with avocado and a sprinkle of chia seeds. Another option is a veggie-packed omelette filled with mushrooms, bell peppers, and onions. These options help you start your day on a healthy note.

Adding Dietary Fibre to your Lunch and Dinner

Incorporating dietary fibre into your lunch and dinner can be just as easy as incorporating it into your breakfast. By focusing on plant-based, whole food options, you can easily add more fibre to your main meals throughout the day.

If this is a totally new area, then start slow, take one of the food recommendations above and add it to your day. 

For lunch, consider building meals like salads with a variety of leafy greens, such as spinach or kale. After these, try fibre-rich vegetables like cherry tomatoes, carrots, and cucumbers. Top your salad with a sprinkle of nuts or seeds, such as almonds or sunflower seeds, for an extra fibre boost.

Another delicious lunch option is a whole grain wrap or sandwich made with whole wheat bread or a high-fibre tortilla. Fill it with a variety of vegetables, such as bell peppers, onions, and avocado, along with a lean protein source like grilled chicken or roasted chickpeas.


Download your free Fibre Guide Below:

Get Your Free Fibre Guide Below

List of Foods High in Fibre

Snacking on High-Fibre Food

Snacking on high-fibre foods can be a great way to boost your overall fibre intake and keep your digestive system running smoothly. When choosing snacks, look for options that are rich in both soluble and insoluble fibre to provide a well-rounded nutritional profile.

Some excellent high-fibre snack options include:

  • Fresh fruit, such as apples, pears, or berries
  • Vegetables with hummus or guacamole
  • Whole grain crackers or rice cakes with nut butter
  • Chia pudding or overnight oats
  • Roasted chickpeas or edamame
  • Trail mixes made with nuts, seeds, and dried fruit

When choosing high-fibre snacks, it’s important to be mindful of portion sizes and to gradually increase your fibre intake to avoid any potential digestive discomfort. Start with small servings and slowly increase the amount over time to allow your body to adjust.

Struggling with Fibre Intake?

Health benefits of Dietary Fibre

One of the primary benefits of fibre is its ability to support digestive health. Fibre helps to regulate bowel movements, prevent constipation, and reduce the risk of conditions such as haemorrhoidsdiverticulitis, and colon cancer.

In addition to its digestive benefits, dietary fibre has also been shown to help lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fibre, in particular, can help to slow the absorption of glucose, which can be especially beneficial for individuals with diabetes or those at risk of developing the condition.

Fibre rich foods are also often high in other essential nutrients, such as vitamins, minerals, and antioxidants. These nutrients can help to support immune function, reduce inflammation, and promote overall health and well-being. Furthermore, research suggests that a diet high in fibre may be associated with a lower risk of certain types of cancer, including breast, colon, and prostate cancer.

Nutritionist making salad as part of a healthy diet.

Recommended Daily Intake of Dietary Fibre

The recommended daily intake of dietary fibre can vary. Generally, the recommended daily intake for adults is 25-30 grams of fibre per day according to the Irish Heart Foundation. 

It’s important to gradually increase your fibre intake to avoid potential digestive discomfort, such as bloating or gas. Start by incorporating small amounts of fibre-rich foods into your daily routine and gradually increase the quantity over time. This will allow your digestive system to adjust and help you reap the full benefits

So, what are you waiting for? Start exploring the world of dietary fibre and discover how small changes in your eating habits can lead to big improvements in your overall health and well-being.

Frequently Asked Questions

Dietary fibre is a type of carbohydrate found in plant-based foods. Unlike other carbohydrates, fibre is not digested by the body. Instead, it passes through the digestive system, helping to regulate the body’s use of sugars and aids in digestion keeping bowels healthy and regular. 

Dietary fiber is essential for maintaining good health. It helps to normalise bowel movements, lower cholesterol levels, control blood sugar levels, maintain bowel health, and aid in achieving a healthy weight. High-fibre diets have also been linked to a lower risk of developing certain diseases such as heart disease, diabetes, and colon cancer.

There are two main types of dietary fibre: soluble and insoluble.

Soluble fibre dissolves in water to form a gel-like substance, which can help lower blood cholesterol and glucose levels. It is found in foods like oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber does not dissolve in water and helps food move through the digestive system, promoting regularity. It is found in foods like whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.

General recommendations for daily fibre intake is 25-30g. It’s important to include a variety of fibre sources in your diet to meet these recommendations.

High-fibre foods include:

  • Fruits: apples, bananas, oranges, strawberries, raspberries, pears
  • Vegetables: carrots, beets, broccoli, spinach, kale, sweet potatoes
  • Legumes: lentils, black beans, chickpeas, split peas
  • Whole grains: oats, quinoa, brown rice, whole-wheat pasta, barley
  • Nuts and seeds: almonds, chia seeds, flaxseeds, pumpkin seeds

Tracking your progress helps you visualize your achievements and identify areas for improvement. Use journals, apps, or photos to monitor your journey. Seeing tangible results can boost your confidence and motivation to continue.

Soluble fibre helps to slow the absorption of sugar, which can aid in blood sugar control. It also helps to lower cholesterol levels by binding with cholesterol particles in the digestive system and removing them from the body. Additionally, soluble fibre can help you feel full, which may assist with weight management.

Focus on the long-term benefits and remember that sustainable weight loss takes time. Celebrate small victories, such as improved energy levels or better sleep, and remind yourself of the positive changes happening within your body, even if they’re not immediately visible.

For some people, increasing fibre intake too quickly can cause gas, bloating, and abdominal discomfort. To minimise these effects, it is important to increase fiber intake gradually over a few weeks and to drink plenty of water. If digestive problems persist, it’s a good idea to consult with a healthcare professional.

A high-fibre diet is often recommended for individuals with certain medical conditions such as irritable bowel syndrome (IBS) (with a focus on soluble fiber), high cholesterol, diabetes, and constipation. However, the type and amount of fibre needed can vary, so it’s important to work with a healthcare provider to tailor fibre intake to individual health needs.

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