High fibre snacks and foods to boost your health

Eating healthy amounts of dietary fibre is essential for maintaining a healthy digestive system, regulating weight and keeping your heart happy. Here are the best sources of naturally occurring fibre.
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As well as keeping your gut in tip-top condition, a fibre-rich diet can help with stabilising glucose and cholesterol levels in our body.

“In countries with traditionally high-fibre diets, diseases such as bowel cancer, diabetes and coronary heart disease are much less common than in Western countries”, says Better Health Victoria.

The Heart Foundation recommends adults consume between 25 and 30 grams of dietary fibre each day, but most Aussies aren’t meeting these targets.

Dietary fibre can be found in whole grains, fruits and vegetables, usually found in the form of carbohydrates. It can come in either soluble or non-soluble form, dependent on whether it needs liquids to absorb. These ten foods are particularly rich in fibre, and are worth including in your every day menu:

soy porridge with banana, whole seeds and almonds

You can’t go past this soy porridge with whole seeds and almonds for a filling, fibre-packed breakfast option.

Bran (oats, wheat and corn)

There’s a reason you often hear about a big bowl of oat porridge being one of the best ways to start your morning. Aside from being packed full of beta-glucan, oats, and other bran cereals in the same family, are full of fibre.

Try including a bowl of porridge in your diet every day, or, include them in your cookies, smoothies, and protein balls as a tasty way to get your fibre hit.

Fresh berries

As well as making an awesome cereal-topper and antioxidant hit, berries are surprisingly high in dietary fibre thanks to the little seeds that are swirled through these little fruits.

If you can’t find punnets of blueberries, strawberries, raspberries and blackberries at a reasonable price, opt for the frozen version in your supermarkets. You can enjoy them warmed atop yoghurt and tossed through cakes and slices.


Who would have thought eating fungus is so good for you? Mushrooms are the ultimate power food – low in carbs, low in calories and fat-free. You’ll also get a big hit of meat-free protein and fibre.

It helps that they’re extremely versatile and are well suited to all sorts of recipes. Try them sauteed on toast, toss them through a stir fry stew, or soup, or try them stuffed for a tasty starter.

Mushroom, sage and buckwheat risotto

Try one of our tasty mushroom recipes like this hearty mushroom, safe and buckwheat risotto.

Nuts and seeds

For such a small food, tree nuts pack a real punch, and are full of healthy fats, protein, and phytochemicals. Their fibre content is also very high, making them a great snack option for people wanting to increase their intake.

Try sprinkling a handful of nuts or seeds over your breakfast, salads and dessert, or just eating them straight from the bag as a quick pick-me-up.


Including pumpkin as part of your regular diet could seriously help amp up your fibre levels. This humble orange veggie are extremely versatile, and can be incorporated into everything from pecan pie to hearty curries, and even stir fries.

Pumpkin will add wonderful flavour, texture and colour to your dish, as well as an array of vitamins and minerals to keep your body happy.

Beans and legumes

Beans and legumes, like kidney beans, navy beans and lentils, are one of the highest sources of natural fibre. You’ll also get a generous dose of protein, minerals and complex carbohydrates along with them.

They’re a brilliant addition to hearty soups, stews, salads and dip like hummus. You’ll get a burst of flavour and texture, plus a big hit of fibre to keep your gut working well.

Try tossing beans and legumes through your slow-cooker recipes like this chorizo, chilli and white bean stew.


Who knew these humble little green veggies would make the cut? Peas are much celebrated for their fibre and protein intake, with many people who eat a vegetarian diet using them replacement for meat.

Try adding them to your winter soups, stews and side dishes, as well as summer salads and dips.

Dark leafy greans

Think: kale, spinach and bok choy. Eating your greens has never been more important, especially when they’re loaded with beta carotene, vitamins, iron and lots of gut-loving fibre.

Toss them through your salads, stir fries and curries, or enjoy as a side on their own sauteed with a dash of seasoning.

Cauliflower and broccoli

Both members of the cruciferous family, these tasty tree-like vegetables are a brilliant source of fibre, and can easily be incorporated into many dishes to make them more interesting (especially relevant for your little ones!)

Try roasting cauliflower and adding it to a salad. Or, add some steamed broccoli to your next stir fry – the options are endless.

For a simple but flavour-packed side, try roasting your cauliflower and brussels sprouts with a creamy, spiced sauce.


You’ve probably heard it before – cabbage is one of the highest sources of fibre from natural veggies.

Related to Brussels sprouts, broccoli, and kale, cabbage is easily incorporated into many dishes, from raw salads to roasted side dishes to accompany your roast dinners. Delish!

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