Avocado is a popular go-to for boosting fibre intake, but dietitians say six other foods pack even more of the nutrient into each serving, according to Prevention.
Fibre, like protein, offers a wide range of health benefits. It supports healthy digestion, helps control blood sugar and can reduce cholesterol buildup. It also increases feelings of fullness, and research has linked adequate fibre intake to a lower risk of colorectal cancer and cardiovascular disease.
Avocado is a source of healthy fats, vitamins and minerals, and has anti-inflammatory properties. A single avocado can contain up to 10 grams of fibre. Dietitians identified six foods that contain even more, and explained how to safely increase fibre intake.
Chia seeds
Two tablespoons of chia seeds contain roughly as much fibre as a whole avocado. Chia is also a source of omega-3 fatty acids, protein and antioxidants.
Dietitian and nutrition consultant Allison Baltzweit said chia seeds should not be eaten dry. They need to be combined with a liquid such as water, milk or yogurt, since the seeds absorb it and form a gel-like coating that makes them easier to digest.
Lentils
One cup of lentils contains more than 15 grams of fibre, about half the recommended daily amount. Lentils also have anti-inflammatory and antimicrobial properties.
Sports dietitian Namrita Brooks called lentils "a great source of protein, carbohydrates and fibre in one food." She said they are also affordable and can be stored for a long time.
Beans
Almost any type of bean is high in fibre and other important nutrients. Research shows one cup of beans provides about 13 grams of fibre and may lower the risk of cardiovascular disease.
Beans can be added to pasta, salads or served as a side dish. Brooks also suggested experimenting, adding white beans to smoothies and black beans to brownies.
Raspberries
According to the United States Department of Agriculture, a cup of raspberries contains 8 grams of fibre. The berries are also rich in antioxidants and anti-inflammatory polyphenols.
Dietitian and Academy of Nutrition and Dietetics member Michelle Wade said raspberries can be a particularly good choice for people with diabetes or prediabetes. They are low in calories and generally have a lower glycemic impact, meaning they do not raise blood sugar as sharply.
Peas
A cup of peas contains just over 8 grams of fibre, according to the United States Department of Agriculture. Brooks recommended adding green or split peas to salads or serving them as a vegetable side.
Chickpeas
Chickpeas are a good source of fibre and may improve gut microbiome health. A cup of chickpeas contains about 12 grams of fibre and plenty of plant-based protein.
Wade said the combination of fibre and protein helps keep people feeling full for longer, because it slows digestion. That makes chickpeas potentially useful for weight management.
How much fibre to eat each day
Despite its benefits, most people do not get enough fibre. According to one study, the recommended daily amount is 25 to 30 grams.
Fibre intake should be increased gradually. Brooks warned that a sudden increase can cause bloating and gas at first, though the gut typically adapts within a few weeks.
Baltzweit also recommended increasing fluid intake, since fibre absorbs water, which helps it move through the digestive tract.
More on high-fibre foods
Gastroenterologists have previously said how much fibre the body needs each day, stressing that it should come from whole foods such as vegetables, fruit, legumes, nuts, grains and seeds rather than powders or supplements. They also said people should eat as wide a variety of plant foods as possible, ideally up to 30 different sources a week.
Dietitians have also named foods that contain more fibre than an apple, advising people choosing high-fibre breakfasts to start with familiar dishes and build on those ideas.
