High Fibre Foods: The Complete List
A food qualifies as High Fibre here when it contains at least 6g per 100g. Currently showing 317 foods that qualify, across 9 categories.
Fruit & Vegetables: High Fibre
- Ancho Chilli (dried) 28.0g
- Truffle (black, fresh) 16.5g
- Fresh Thyme 14.0g
- Dried Fig 9.8g
- Coconut (fresh) 9.0g
- Dulse (dried) 8.0g
- Dried Banana Chips 7.7g
- Fresh Tarragon 7.4g
- Dried Apricots 7.3g
- Prune (dried) 7.1g
Fish & Seafood: High Fibre
- Sea Spaghetti (raw) 2.2g
- Carrageen (Irish Moss, fresh) 2.0g
- Sea Lettuce (raw) 2.0g
- Samphire (Wild) 1.8g
- Dulse (raw) 1.5g
- Samphire (Farmed) 1.5g
Bread & Cereals: High Fibre
- Coconut Flour 39.0g
- All-Bran 27.0g
- Yeast (dried) 26.9g
- Barley (pearl, raw) 15.6g
- Freekeh (dry) 13.0g
- Bulgar Wheat (raw) 12.5g
- Shredded Wheat 11.6g
- Spelt Flour 10.7g
- Spelt (raw grain) 10.7g
- Weetabix (per biscuit, 19g) 10.0g
Nuts & Seeds: High Fibre
- Chia Seeds 34.4g
- Flaxseed / Linseed (whole) 27.3g
- Hemp Protein Powder 18.0g
- Desiccated Coconut 16.3g
- Almonds 12.5g
- Almond (whole, raw) 12.5g
- Sesame Seeds 11.8g
- Pistachio Nuts 10.6g
- Almond Butter 10.5g
- Hazelnut / Filbert (raw) 9.7g
Snacks & Confectionery: High Fibre
- Popcorn (plain, air-popped) 14.5g
- Dark Chocolate (70-85% cocoa) 10.9g
- Kama (Estonian mixed grain flour dessert) 8.0g
- Peanuts (dry roasted) 8.0g
- Banana Chips (dried) 7.7g
- Oatcake 7.5g
- Oatcakes 7.2g
- Chia Pudding (with coconut milk) 5.0g
- Acai Bowl (with toppings) 4.5g
- Acai Bowl (Australian cafe) 4.5g
Takeaway & Ready Meals: High Fibre
- Rajma (kidney bean curry) 4.5g
- Vegan Chilli (bean) 4.0g
- Cachupa (Cape Verdean corn & bean stew) 3.5g
- Dhal (lentil) 3.5g
- Three Sisters Stew (corn, bean, squash) 3.0g
- Okra Soup (West African) 3.0g
- Lablabi (Tunisian chickpea soup) 3.0g
- Tagine (vegetable) 2.5g
- Vegan Bolognese (lentil) 2.5g
- Callaloo Soup (Grenadian) 2.0g
Legumes & Pulses: High Fibre
- Split Peas (dried) 25.5g
- Lima Beans (dry) 19.0g
- Soy Mince (TVP, dried) 18.0g
- Chickpea Flour (gram flour) 10.8g
- Red Lentils (dried) 10.8g
- Green Lentils (dried) 8.9g
- Cooked Black Beans 8.7g
- Cooked Lentils (green) 7.9g
- Black Beans (canned) 7.6g
- Kidney Beans (canned) 6.4g
Condiments & Sauces: High Fibre
- Dried Oregano 42.5g
- Coriander Seeds (whole) 41.9g
- Dried Sage 40.3g
- Dried Basil 37.7g
- Dried Thyme 37.0g
- Smoked Paprika 34.9g
- Yeast (dried, active) 26.9g
- Bay Leaves (dried) 26.3g
- Black Pepper (ground) 25.3g
- Nutmeg (ground) 20.8g
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Why Fibre Is Worth Tracking
Dietary fibre supports gut health, helps regulate blood sugar, and contributes to a genuine feeling of fullness. UK adults are advised to eat around 30g of fibre a day, a target set by the government's own Scientific Advisory Committee on Nutrition, yet most people fall well short of it. Research reviewed by the World Cancer Research Fund has found consistent evidence linking higher wholegrain and fibre intake to a reduced risk of bowel cancer.
Real, Practical Sources of Fibre
Wholegrain options within bread and cereals carry meaningfully more fibre than their refined counterparts, a distinction the NHS specifically recommends checking for. Legumes and pulses and whole fruit and vegetables (with the skin on, where edible) are two of the most reliable ways to build towards the 30g target across a normal day of eating.
Get an honest picture of how a High Fibre meal fits your day by logging it with our nutrition calculator rather than guessing afterwards.