Today we explore the highest-fibre foods to include in your diet.
Let us begin!
What Is Fibre?
The term fibre describes an edible plant component not digested or absorbed in the small intestine, but partly or completely fermented in the large intestine.
Dietary fibre includes plant compounds such as polysaccharides, oligosaccharides and lignin, plus related substances.
Types of Fibre
Not all fibre is alike. Two types of dietary fibre are:
Soluble Fibre
This fibre forms a protective gel supporting intestinal walls and stool bulk, helping bowel movements.
Insoluble Fibre
The category insoluble-fibre foods helps with constipation by promoting movement through the intestine.
Which Foods Contain the Most Fibre?
Adding fibre to your diet is easier with high-fibre foods from plants. A balanced vegan diet often supplies plenty, but veganism is unnecessary if you eat these fibre-rich foods.
Soluble Fibre Sources
- Flaxseeds and chia seeds
- Fruit pectins, such as in apples and plums
- Pumpkin and courgettes
- Oats and rye
- Lentils, chickpeas and beans
Insoluble Fibre Sources
- Cellulose- and lignin-rich plants, including whole grains such as rice, oats and particularly wheat
- Oranges
- Nuts such as walnuts and cashews
- Dried fruit such as dates
- Leafy greens such as spinach and chard
- Leeks
How Does Fibre Affect Sports Performance?
Knowing high-fibre foods and their functions, how can athletes benefit?
The substance dietary fibre retains fluid, increasing fullness and slowing gastric emptying. Be cautious before training or competition because slower digestion can cause discomfort during activity.
After training, fibre-rich foods can help. Slower emptying also slows glucose and cholesterol absorption. Another fibre property is fermentation as a prebiotic supporting the microbiota.
Should You Eat Fibre for Weight Loss?
What if improving body composition means losing fat?
Increasing fibre intake can support changes in body fat percentage through these benefits:
- Fibre helps lower dietary energy density by retaining water and supplying little energy.
- The category high-fibre foods generally requires more chewing and eating time, increasing satiety.
- It increases stool bulk and reduces constipation.
- It supports a healthier microbiota; studies associate obesity with microbiota changes.
For body fat loss, commonly called fat burning, a calorie deficit is needed: fewer calories consumed than expended.
The category fibre-rich foods does not magically increase that deficit. A well-planned diet matching needs and appropriate training help manage energy expenditure.
Nevertheless, high-fibre foods help through fullness despite low energy density.
They also support a healthy, balanced diet and often provide nutritious ingredients such as vitamins and minerals, valuable micronutrients.
High-Fibre Recipe Ideas
Now try these high-fibre foods in recipes, such as quinoa with chickpeas, kale and sweet potato: nutritious and delicious.
To know what to eat for optimal performance, work with one of our sports nutritionists and improve your nutrition.
