Fibre plays a crucial role in overall health, from supporting digestion to helping manage weight and blood sugar levels. Yet, studies show that many people fall short of the recommended daily intake of fibre. So, what high-fibre foods should we be eating to get enough of this essential nutrient? Here’s a comprehensive guide, with a special focus on high-fibre foods popular in Australia.

Whether you’re looking to improve gut health, manage cholesterol, or feel fuller for longer, adding more high-in-fibre foods to your diet can be a game-changer. And one standout source of fibre worth mentioning is hemp protein, which contains around 20% fibre, making it an ideal addition to your diet.

Why is Fibre So Important?

Fibre is a type of carbohydrate that the body can’t fully digest. Unlike other carbs that break down into sugars, fibre moves through the digestive system intact, promoting several health benefits:

• Supports digestion: Fibre adds bulk to the stool, making it easier to pass and reducing the risk of constipation.
• Promotes heart health: A high-fibre diet can help lower cholesterol levels and reduce the risk of heart disease.
• Balances blood sugar: Fibre slows the absorption of sugars, which can help maintain steady blood sugar levels, particularly beneficial for people with diabetes.
• Aids weight management: High-fibre foods are generally more filling, which may help control appetite and support healthy weight management.

What High Fibre Foods Should I Include in My Diet?

If you’re wondering what high fibre foods to include, here’s a roundup of options that are easily available in Australia and packed with fibre:

1. Legumes: Beans, Lentils, and Chickpeas

Legumes are a powerhouse of fibre and protein, making them excellent additions to a balanced diet. **Chickpeas** contain around 7.6 grams of fibre per 100 grams, while **lentils** pack around 7.9 grams. Whether added to salads, soups, or used in vegetarian recipes, legumes are versatile and easy to incorporate into meals.

2. Whole Grains; Oats, Barley, and Brown Rice

Whole grains are fantastic sources of fibre, especially if you’re looking for high in fibre foods that are easy to find. Oats are particularly high in soluble fibre, which helps to lower cholesterol. They offer around 10.1 grams of fibre per 100 grams. Barley is also a great choice, with 17.3 grams per 100 grams, and brown rice is a high-fibre alternative to white rice that’s more nutrient-dense.

3. Fruits: Apples, Dried Prunes, and Berries

Fruits are convenient, naturally sweet, and fibre-rich. Apples (skin on) provide around 3.7 grams of fibre per 100 grams and are especially high in soluble fibre, which aids digestion and heart health. Dried prunes are also a good source, with around 6 grams per 100 grams. Berries, particularly raspberries and blackberries, pack a high fibre punch, providing up to 8 grams per 100 grams.

4. Vegetables: Broccoli, Carrots, and Spinach

Vegetables are some of the most nutrient-dense high-fibre foods Australia has to offer. Broccoli provides around 2.6 grams of fibre per 100 grams and is rich in vitamins C and K. Carrots add around 2.8 grams of fibre per 100 grams and can be enjoyed both raw and cooked. Spinach contains approximately 2.2 grams per 100 grams, making it an ideal green for adding fibre and nutrients to any meal.

5. Nuts and Seeds: Chia Seeds, Almonds, and Hemp Protein

Chia seeds are among the best sources of fibre, with a staggering 34.4 grams per 100 grams. Almonds provide around 12.5 grams, and they are easy to snack on or use in recipes. Hemp protein stands out as a high-fibre plant-based protein option, containing roughly 20% fibre, making it ideal for anyone seeking both fibre and protein in a single food source. Adding hemp protein to smoothies, baking, or breakfast bowls is an excellent way to boost fibre intake effortlessly.

High Fibre Foods Australia: Local Favourites to Consider

Australia’s unique climate and agricultural diversity mean there are many native foods rich in fibre. Incorporating these into your diet can support both your health and local producers:

1. Kakadu Plum

Known for its high vitamin C content, the Kakadu plum is also a good source of fibre. It’s often available as a powder, which can be added to smoothies or sprinkled over yoghurt. Kakadu plums support both digestive health and immune function.

2. Wattleseed

Wattleseed has been used by Indigenous Australians for thousands of years and contains roughly 30% dietary fibre. With a subtle, nutty flavour, it’s great for adding to baking recipes or porridge to boost fibre intake.

3. Quinoa

Though originally from South America, quinoa is now widely grown in Australia due to its high nutrient content and versatility. Quinoa contains around 7 grams of fibre per 100 grams, making it a valuable addition to salads, soups, or grain bowls.

How Much Fibre Do You Need?

The recommended daily intake of fibre varies by age and gender, but adults generally need between 25 to 30 grams per day. Unfortunately, many people consume only half this amount, which can contribute to digestive issues and other health problems. By focusing on high-fibre foods and planning meals accordingly, it’s possible to meet these targets.

Easy Ways to Add Fibre to Your Diet

If you’re new to high-fibre foods, increasing your intake gradually is advisable to prevent digestive discomfort. Here are some easy ways to incorporate more fibre into your diet:

1. Start with Breakfast: Add oats, chia seeds, or hemp protein to your breakfast bowl for a fibre-packed start to the day.

2. Snack Smart: Swap processed snacks with nuts, fruit, or high-fibre whole-grain crackers. This will help you avoid the mid-morning or mid-afternoon slump while adding valuable nutrients to your day.

3. Go for Whole Grains: When possible, choose whole-grain bread, rice, and pasta instead of refined versions. Whole grains are naturally higher in fibre and also contain more vitamins and minerals.

4. Add Veggies to Every Meal: Whether you’re preparing a sandwich, soup, or stir-fry, aim to include at least one high-fibre vegetable with every meal.

5. Incorporate Fibre Supplements if Needed: For those struggling to meet fibre targets through food alone, fibre supplements made from psyllium husk or acacia fibre can be a convenient option.

Hemp Protein: An Ideal Source of Fibre and Protein

Hemp protein powder is derived from ground hemp seeds and contains around 20% fibre, which sets it apart from many other protein supplements. In addition to fibre, hemp protein offers a complete amino acid profile, making it an excellent choice for those seeking a plant-based protein source.

Incorporating hemp protein into your diet is simple: add it to smoothies, blend it into baking recipes, or stir it into oats for a nutrient-dense boost. Not only does hemp protein support muscle recovery and growth, but the fibre content also aids digestion and promotes a feeling of fullness.

Final Thoughts on High Fibre Foods

Increasing your fibre intake can have transformative effects on your health, from improving digestion to supporting cardiovascular health and weight management. By including a variety of high-in-fibre foods such as fruits, vegetables, legumes, whole grains, and nuts, you can easily meet the recommended daily intake and enjoy the many benefits fibre offers.

For Australians, the availability of both traditional high-fibre foods and native options like wattleseed and Kakadu plum offers exciting ways to add variety and nutritional value to the diet. Whether you’re looking to add more whole grains or experiment with hemp protein’s fibre-rich benefits, there are plenty of options to explore.

So, next time you’re meal-planning or grocery shopping, keep these high-fibre foods in mind. A balanced, fibre-rich diet can not only improve your digestive health but also set the foundation for long-term wellness.