High-Fibre Foods List: 14 Gut-Loving Foods to Boost Digestion

Fresh berry smoothie bowl with chia seeds, a healthy and colorful high-fibre food breakfast option.

Dani

High-Fibre Foods List: 14 Gut-Loving Foods to Boost Digestion

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Discover the best high-fibre foods to boost your gut health, aid digestion, and satisfy you. From chia seeds and avocado to lentils and raspberries—this fibre-rich foods list is gluten-free, lactose-free, and delicious.

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Ingredients Method Notes

Ingredients

2 tbsp chia seeds – 9 g fibre
2 tbsp flaxseeds – 5 g fibre
½ cup 40 g oats, dry – 4 g fibre
1 cup 185 g quinoa, cooked – 5 g fibre
½ cup 100 g lentils, cooked – 8 g fibre
½ cup 100 g black beans, cooked – 7.5 g fibre
28 g Almonds 1 handful – 3.5 g fibre
½ medium avocado ~100 g – 7 g fibre
1 cup 125 g raspberries – 8 g fibre
1 medium pear with skin – 5–6 g fibre
1 medium apple with skin – 4 g fibre
1 cup 150 g broccoli, cooked – 5 g fibre
1 medium sweet potato with skin ~200 g – 4 g fibre
1 medium artichoke – 7 g fibre

Method

Sprinkle chia or flaxseeds onto porridge, yoghurt, or smoothies.
Swap refined grains for gluten-free whole grains such as quinoa or brown rice.
Add beans or lentils to soups, stews, and curries for a fibre boost.
Snack on nuts, seeds, or berries between meals.
Keep skins on fruits and vegetables whenever possible.
Stay hydrated, and increase fibre slowly to allow your digestion to adapt.

Notes

Dani's Tips:

UK fibre recommendation: 30 g/day for adults.
Fibre supports digestion, gut microbiome health, blood sugar balance, and satiety.
Both soluble and insoluble fibres are important for health—these foods offer a mix of both.
💧 Important: Always drink enough fluids when increasing fibre. Aim for at least 1.5–2 litres of water daily (around 6–8 glasses). Fibre draws in water, so fluids help keep digestion smooth and prevent bloating or discomfort.

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