Most of us don’t consume enough food that consists the fibre that our body need daily. Our regular diets are high in animals’ products such as chicken, beef and egg. These foods are not an adequate source of fibre. 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 meal.

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Why is fibre so important in our daily diet?

Fibre is key to the processes that our body use to eliminate waste and toxins. It helps to sweep the colon, feed our healthy intestinal bacteria and slow the digestion of food. This would help us stay full for a longer period and our blood sugar remains at health level.

There are two types of fibre that we need in our diets which are soluble and insoluble. Soluble fibre slows digestion and helps you feel full for longer period. It also helps to prevent or control diabetes because of its effect on blood sugar and also help to lower LDL cholesterol which improves heart health. Insoluble fibre helps to prevent constipation and keep your bowels working well.

Here are 10 high fibre foods that you can add to your daily diet.


Apples : There is a saying that “an apple a day could keep the doctor away”. It is quite true in a way as apple provide source of natural fibre and easily available. One apple has 4.4grams of fibre.



Pears : One pear has 5.5grams of fibre. It would help to ease those that have constipation problem.



Broccoli : A cup of chopped raw broccoli has 2.4 grams of fibre. Besides that broccoli also provides vitamin C and vitamin K. Don’t overcook it. Steam and sauté it until its bright green to keep the fibre and nutrition.



Carrots : Carrots is another source of fibre – a 100 grams serving of raw baby carrots has 2.9 grams of fibre. It also has beta-carotene which is anti-oxidant and also source of Vitamin A. Human body produce vitamin A by converting beta-carotene. Vitamin A is good for healthy skin, immune system and good eye health and vision.



Spinach : A bunch of spinach has 7.5 grams of fibre. You can either make smoothie with spinach or cook it preferable steam to retain the fibre and nutrient.



Celery : One cup of chopped celery has 2 grams of fibre. Besides as a source of fibre, celery is also rich in vitamin K, folate, vitamin A, potassium and vitamin C.


Beans : Beans are good for your heart and colon. It has high fibre as cooked black beans have 15 grams per one cup serving.



Mushroom : Mushroom is one of the source of high fibre. 1 cup pieces of mushrooms has 3 grams of fibre. Mushroom like dried white button mushroom has high level of vitamin D. Besides that, dietary analysis found that mushroom consumption was associated with better diet quality and improved nutrition.



Oranges : For each 100g of oranges, it has 2 grams of fibre. Orange provides excellent source of vitamin C and also a powerful natural anti-oxidant.



Berries : Berries like blueberries, raspberries, strawberries and blackberries provide source of high fibre. 1 cup of berries has 8 grams of fibre. Besides that, berries provide a lot of benefits to health.