{"id":35452,"date":"2023-03-14T15:55:24","date_gmt":"2023-03-14T14:55:24","guid":{"rendered":"https:\/\/getindya.com\/?p=35452"},"modified":"2026-11-03T17:29:46","modified_gmt":"2026-11-03T16:29:46","slug":"foods-highest-in-fibre","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/foods-highest-in-fibre\/","title":{"rendered":"Which foods contain the most fibre?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Today we explore the <\/span><b>highest-fibre foods <\/b><span style=\"font-weight: 400\">to include in your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Let us begin!<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Is Fibre?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">The term <\/span><a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\"><b>fibre<\/b><\/a><span style=\"font-weight: 400\"> describes an <\/span><b>edible plant component<\/b><span style=\"font-weight: 400\"> not digested or absorbed in the small intestine, but partly or completely fermented in the large intestine.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Dietary<\/span><b> fibre<\/b><span style=\"font-weight: 400\"> includes plant compounds such as <\/span><b>polysaccharides, oligosaccharides and lignin<\/b><span style=\"font-weight: 400\">, plus related substances.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Types of Fibre<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Not all <\/span><b>fibre<\/b><span style=\"font-weight: 400\"> is alike. Two types of <\/span><b>dietary fibre<\/b><span style=\"font-weight: 400\"> are:<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Soluble Fibre<\/span><\/h4>\n<p><span style=\"font-weight: 400\">This <\/span><b>fibre<\/b><span style=\"font-weight: 400\"> forms a protective gel supporting <\/span><b>intestinal walls<\/b><span style=\"font-weight: 400\"> and stool bulk, helping <\/span><b>bowel movements<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Insoluble Fibre<\/span><\/h4>\n<p><span style=\"font-weight: 400\">The category <\/span><b>insoluble-fibre foods<\/b><span style=\"font-weight: 400\"> helps with <\/span><b>constipation<\/b><span style=\"font-weight: 400\"> by promoting movement through the intestine.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29416 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-fibra.webp\" alt=\"high-fibre foods on a table\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-fibra.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-fibra-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-fibra-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Which Foods Contain the Most Fibre?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Adding fibre to your <\/span><b>diet<\/b><span style=\"font-weight: 400\"> is easier with <\/span><b>high-fibre foods<\/b><span style=\"font-weight: 400\"> from <\/span><b>plants<\/b><span style=\"font-weight: 400\">. A <\/span><a href=\"https:\/\/getindya.com\/en\/balanced-vegan-diet-athletes\/\"><b>balanced vegan diet<\/b> <\/a><span style=\"font-weight: 400\">often supplies plenty, but veganism is unnecessary if you eat these <\/span><b>fibre-rich foods<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Soluble Fibre Sources<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Flaxseeds and chia seeds<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Fruit pectins, such as in <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-apple\/\"><span style=\"font-weight: 400\">apples<\/span><\/a><span style=\"font-weight: 400\"> and plums<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Pumpkin and courgettes<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Oats and rye<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Lentils, chickpeas and beans<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Insoluble Fibre Sources<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Cellulose- and lignin-rich plants, including whole grains such as <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-rice\/\"><span style=\"font-weight: 400\">rice<\/span><\/a><span style=\"font-weight: 400\">, oats and particularly wheat<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Oranges<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Nuts such as walnuts and cashews<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Dried fruit such as dates<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Leafy greens such as spinach and chard<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Leeks<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29417 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-nueces.webp\" alt=\"fibre-rich foods in bowls\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-nueces.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-nueces-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-nueces-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Does Fibre Affect Sports Performance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Knowing<\/span><b> high-fibre foods <\/b><span style=\"font-weight: 400\">and their functions, how can athletes benefit?<\/span><\/p>\n<p><span style=\"font-weight: 400\">The substance <\/span><b>dietary fibre<\/b><span style=\"font-weight: 400\"> retains fluid, increasing<\/span><b> fullness <\/b><span style=\"font-weight: 400\">and slowing <\/span><b>gastric emptying<\/b><span style=\"font-weight: 400\">. Be cautious before training or competition because <\/span><b>slower digestion<\/b><span style=\"font-weight: 400\"> can cause discomfort during activity.<\/span><\/p>\n<p><span style=\"font-weight: 400\">After training, <\/span><b>fibre-rich foods <\/b><span style=\"font-weight: 400\">can help. Slower emptying also slows <\/span><b>glucose and cholesterol absorption<\/b><span style=\"font-weight: 400\">. Another <\/span><b>fibre property <\/b><span style=\"font-weight: 400\">is fermentation as a <\/span><a href=\"https:\/\/getindya.com\/en\/probiotics-prebiotics-athletes\/\"><b>prebiotic<\/b><\/a> <span style=\"font-weight: 400\">supporting the <\/span><b>microbiota<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29418 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-deporte.webp\" alt=\"person on an elliptical trainer after eating high-fibre foods\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-deporte.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-deporte-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-deporte-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Should You Eat Fibre for Weight Loss?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">What if improving <\/span><a href=\"https:\/\/getindya.com\/en\/body-composition-estimate-body-fat\/\"><b>body composition<\/b> <\/a><span style=\"font-weight: 400\">means <\/span><a href=\"https:\/\/getindya.com\/en\/4-keys-losing-body-fat\/\"><b>losing fat<\/b><\/a><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Increasing <\/span><b>fibre intake<\/b><span style=\"font-weight: 400\"> can support changes in <\/span><b>body fat percentage<\/b><span style=\"font-weight: 400\"> through these benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Fibre helps <\/span><b>lower dietary energy density<\/b><span style=\"font-weight: 400\"> by retaining water and supplying little energy.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">The category <\/span><b>high-fibre foods<\/b><span style=\"font-weight: 400\"> generally requires more chewing and eating time, increasing <\/span><b>satiety<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It increases <\/span><b>stool bulk<\/b><span style=\"font-weight: 400\"> and reduces <\/span><b>constipation<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It supports a <\/span><b>healthier microbiota<\/b><span style=\"font-weight: 400\">; studies associate <\/span><b>obesity<\/b><span style=\"font-weight: 400\"> with microbiota changes.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29419 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-frutas.webp\" alt=\"high-fibre foods on a table\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-frutas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-frutas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-frutas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">For body <\/span><b>fat loss<\/b><span style=\"font-weight: 400\">, commonly called fat burning, a <\/span><a href=\"https:\/\/getindya.com\/comer-adelgazar-deficit-calorico\/\"><b>calorie deficit<\/b><\/a><span style=\"font-weight: 400\"> is needed: fewer <\/span><b>calories consumed than expended.<\/b><\/p>\n<p><span style=\"font-weight: 400\">The category <\/span><b>fibre-rich foods<\/b><span style=\"font-weight: 400\"> does not magically increase that deficit. A <\/span><b>well-planned diet<\/b><span style=\"font-weight: 400\"> matching needs and appropriate <\/span><b>training<\/b><span style=\"font-weight: 400\"> help manage <\/span><b>energy expenditure<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nevertheless, <\/span><b>high-fibre foods<\/b><span style=\"font-weight: 400\"> help through fullness despite <\/span><b>low energy density<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">They also support a <\/span><b>healthy, balanced diet<\/b><span style=\"font-weight: 400\"> and often provide <\/span><b>nutritious ingredients <\/b><span style=\"font-weight: 400\">such as <\/span><b>vitamins and minerals<\/b><span style=\"font-weight: 400\">, valuable <\/span><b>micronutrients<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29420 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-legumbres.webp\" alt=\"chickpeas with kale and quinoa, fibre-rich foods\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-legumbres.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-legumbres-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-mas-fibra-legumbres-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">High-Fibre Recipe Ideas<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Now try these <\/span><b>high-fibre foods<\/b><span style=\"font-weight: 400\"> in recipes, such as <\/span><a href=\"https:\/\/getindya.com\/recetas\/quinoa-con-garbanzos-kale-y-boniato\/\"><span style=\"font-weight: 400\">quinoa with chickpeas, kale and sweet potato<\/span><\/a><span style=\"font-weight: 400\">: nutritious and delicious.<\/span><\/p>\n<p><span style=\"font-weight: 400\">To know what to eat for <\/span><b>optimal performance<\/b><span style=\"font-weight: 400\">, work with one of our <\/span><a href=\"https:\/\/getindya.com\/\"><b>sports nutritionists <\/b><\/a><span style=\"font-weight: 400\">and improve your nutrition.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Which high-fibre foods should you include in your nutrition plan? We explain.<\/p>\n","protected":false},"author":18,"featured_media":19884,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35452","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35452"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35452\/revisions"}],"predecessor-version":[{"id":35818,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35452\/revisions\/35818"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/19884"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}