The Foods Highest in Fibre for Improving Your Digestion

Fibre, also known as dietary fibre, refers to plant-based components found in foods that are (of course) plant-derived. It isn't digested or absorbed by the human body in the small intestine, but it plays a crucial role in the digestive system and offers a wide range of health benefits.

Fibre comes in two main forms: soluble fibre and insoluble fibre.

Soluble fibre

• Characteristics: These fibres are able to dissolve in water and form a viscous gel in the gastrointestinal tract.

• Food sources: They are found primarily in vegetables, fruits, seeds, legumes, and whole grains.

• Functions: Soluble fibre helps slow down the digestion of food, regulate blood sugar by delaying sugar absorption, and reduce cholesterol by binding to bile acids in the intestine, helping the body eliminate them.

Insoluble fibre

• Characteristics: These fibres do not dissolve in water and add bulk to stools.

• Food sources: They are found mainly in whole grains, vegetables, fruits with edible skins, nuts, and seeds.

• Functions: Insoluble fibre promotes bowel regularity by speeding up the passage of food through the digestive system, which can prevent constipation and support regular bowel movements.

What are the best types of fibre for the intestines?

For the intestines, the ideal is to consume a mix of both types of fibre to ensure regular bowel movements while maintaining the balance of the gut microbiota. Adequate hydration is also essential to allow fibre to function effectively.

Beyond promoting healthy digestion, fibre plays a crucial role in the body’s proper functioning. It is an essential component of our diet and offers a multitude of health benefits: 

1. Regulation of bowel movements: Both soluble and insoluble fibre contribute to regular bowel movements by increasing stool volume. Insoluble fiber adds bulk and helps food move through the digestive tract, while soluble fibre forms a viscous gel that helps keep stools hydrated and makes them easier to pass.

2. Prevention of digestive diseases A high-fibre diet is associated with a reduced risk of developing digestive problems such as diverticulosis (the formation of small pouches in the colon wall) and constipation.

3. Weight management: Fibre promotes a feeling of fullness, which can aid in weight management by reducing overeating and helping to control appetite.

4. Blood sugar regulation: Soluble fibre slows the absorption of sugars, which helps maintain stable blood glucose levels. This is particularly important for people with type 2 diabetes.

5. Cholesterol reduction: Soluble fibre binds to cholesterol in the intestine, helping to reduce its absorption and thereby lowering levels of LDL cholesterol (the “bad” cholesterol) in the blood.

6. Cardiovascular health: A high-fibre diet is associated with a reduced risk of cardiovascular disease, likely due to its positive effects on cholesterol and blood sugar levels.

7. Promoting a healthy gut microbiota: Dietary fibre acts as a prebiotic, providing a nutrient substrate for the beneficial bacteria in the colon. It thus contributes to the balance of the gut flora, which is beneficial for digestive health and the immune system.

8. Reduced risk of certain cancers: Certain types of fibre, particularly those found in fruits, vegetables, and whole grains, are associated with a reduced risk of certain cancers, such as colon cancer.

To maintain optimal bowel regularity, you should prioritise a high-fibre diet. Here is a list of foods to incorporate into your diet.

Fruits

• Apples: A medium apple contains about 4 g of fibre.

• Pears: Pears are also high in fibre, especially when eaten with their skin.

• Berries: Such as raspberries, strawberries, blackberries, or cranberries, which are rich in fiber and antioxidants.

Vegetables

• Broccoli: One serving of broccoli provides about 3 to 4 grams of fibre.

• Brussels sprouts: Rich in soluble and insoluble fibre.

• Carrots: Raw carrots are a good source of fibre, especially with their skin on.

• Spinach: Rich in fibre and nutrients.

Legumes

• Red, black, or white beans: Beans are rich in soluble and insoluble fibre.

• Lentils: An excellent source of fibre and protein.

• Chickpeas: Provide a good amount of fibre.

Whole grains

• Oats: Oatmeal is rich in soluble fibre.

• Brown rice: Higher in fibre than white rice.

• Konjac rice: The soluble fibre in Konjac acts as a prebiotic, nourishing beneficial gut bacteria and promoting healthy digestion. It is available in capsule, pasta, rice, or flour form.

• Quinoa: Contains fibre and protein.

Seeds and Nuts

• Chia seeds: Rich in soluble fibre and omega-3 fatty acids.

• Flaxseeds: An excellent source of fibre and omega-3s.

• Almonds, walnuts, hazelnuts: Provide fibre and healthy fats.

Grains

• Whole-grain or multigrain bread: Choose high-fibre varieties.

• Whole-grain pasta: Higher in fibre than traditional pasta.

• Oat bran: An easy addition to various dishes to increase fibre intake.

Practical Tips

Vary your sources: Include a variety of high-fibre foods in your diet to benefit from different types of fibre.

Eat the skins: Whenever possible, eat fruits and vegetables with their skins on to increase your fibre intake.

Stay hydrated: Drink enough water to aid in fibre digestion and prevent gastrointestinal discomfort.

Coralie has been a journalist and editor specialising in women’s interests for seven years. With a particular interest in topics related to beauty and wellbeing, she is passionate about highlighting the solutions nature offers for self-care and is always keen to stay informed on the subject so she can share the very best insights.