The ultimate high-fibre grocery list to improve your health

Sarah Khan

27 Oct 2016

updated the Thursday, October 27, 2016

1/11
Split peas
Fibre: 16.3 grams/cup
Split peas are a staple in Indian cooking and forms a delicious protein and fibre rich base for soups, dhals and stews. This fibre-rich food should definitely be a kitchen cabinet staple for healthy, scrumptious and filling comfort food.
2/11
Fresh peas
Fibre: 8.8 grams per cup

Fresh peas are another great source of fibre, providing 9 grams of fibre per cup when cooked.
Puréeing green peas is a great way to incorporate extra nutrients including protein and omega-3 to any meal.
3/11
Broccoli
Fibre: 2.4 grams (raw)/cup, 5 grams (boiled)/cup
Broccoli, whether raw or cooked, is rich in fibre and also vitamin C and K. Be sure not to overcook it as it loses some of its key nutrients this way. Instead, steam or sauté them until they turn bright green.
4/11
Raspberries
Fibre: 8 grams/cup (raw)
It's not hard to love this succulent and juicy fruit. Basically nature's candy, this fruit is also rich in antioxidants like vitamin C and has numerous health benefits.
5/11
Chia seeds
Fibre: 10.6 grams/ounce

Chia seeds have a whopping 5.5 grams of fibre per tablespoon, making it one of the most fibre-rich foods.
When mixed with water, it forms a gooey texture that makes it ideal for thickening smoothies, making healthy puddings, or substituting eggs in desserts. Add it to your bowl of oatmeal or yoghurt during breakfast for a powerful dose of fibre and nutrients in the morning.
6/11
Blackberries
Fibre: 7.6 grams/cup (raw)

Besides its high fibre content, blackberries are also rich in bioflavonoids and vitamin C, and are low in sodium and calories. The dark blue hue ensures that blackberries are among the fruits with the highest antioxidant levels.
7/11
Pears
Fibre: 5.5 grams per fruit

Crunchy, sweet and deliciously juicy, pears contain high levels of fibre and is also rich in omega-6 fatty acids that is associated with healthy cells, brain and nerve function. Asian Pears, in particular, contain a whopping 9.9 grams of fibre per fruit alone.
8/11
Oatmeal
Fibre: 4 grams/cup (cooked)
Besides its high fibre content, oatmeal also provides a host of other nutritional benefits - lowering of blood pressure and cholesterol levels, weight control, just to name a few.
9/11
Whole-wheat pasta
Fibre: 6.3 grams/cup (cooked)
When paired with a delicious sauce, whole-wheat pasta is indistinguishable in taste from the higher glycemic index regular pasta.
Eating healthy does not have to mean eating bland, boring food and switching out your regular pasta for its whole-wheat alternative still means you get to enjoy all your favourite pasta dishes with all the added fibre benefits.
10/11
Bran flakes
Fibre: 5 grams/serving
Bran flakes are a fibre rich cereal and already meets 20% of the daily fibre requirements with one serving. Switch out your sugary breakfast cereals for this fibre-rich alternative that will keep you fuller for longer.
11/11
Avocados
Fibre: 10.5 grams/cup (sliced)
In addition to fibre, avocados are packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease. This fruit is highly versatile and can be incorporated into your morning breakfast smoothie or toast, or as part of your savoury dinner dish.

Here’s your ultimate guide to the best fibre-rich foods you should load up your shopping cart with.

It seems like all the health blogs are buzzing about ‘high-fibre foods’ and enthusiastically touting their benefits. The good news is that it’s easy to boost your fibre intake — and improve your health and digestion as a result — by adding just a few high-fibre foods to your everyday diet.

If you are starting to eat healthy and want to incorporate more fibre-rich foods to your diet, but don’t know where to start, look no further. With the seemingly infinite options available in your grocery store screaming ‘organic’ or ‘high in fibre’, it can be a daunting affair to know where to begin and what to get.

Fret not, we have compiled a list of the 11 best fibre-rich foods easily found at your local supermarket that you simply must add to your grocery list. Head up to the gallery above to find out which of these high-fibre foods should make the list!

Sarah Khan

Photos: Getty Images

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