One of the most underrated nutrients and actual “superfoods” around is Fibre. If you’ve been reading this blog for a while, you know I’m a big advocate for its importance. If you have ever felt constantly hungry and unsatisfied, struggled with weight management, or felt the frustration of sluggish constipation, fibre can help with all of that… and more.
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Fibre is an absolute powerhouse for your metabolism. There are two types of fibre and both work together to improve digestion, keep you satiated, and help your blood sugar levels stay steady rather than spiking and crashing.
Just as carbohydrates are the primary fuel source for your brain, fibre is the primary fuel for your microbiome. By feeding the healthy bacteria in your gut, you are lowering your risk of chronic disease, strengthening your immunity, and reducing systemic inflammation.
Your High-Fibre Shopping List:
Getting enough fibre doesn’t have to mean reaching for powders or supplements. Whole-food sources are far more valuable for your long-term health.
High Fibre Fruits (grams / serving):
- Avocado (~13g / medium fruit)
- Blackberries (~8g / cup)
- Raspberries (~8g / cup)
- Pears (~6g / medium fruit)
- Apples (~5g / medium fruit)
BONUS: keeping skin on fruit such as pears, kiwis, and apples gives you even more added fibre and health benefits. Exotic fruits such as passionfruit and guava are also packed with excellent fibre per serving ratios.
High Fibre Vegetables (grams / serving):
- Artichoke (~10g / medium size)
- Green Peas (~9g / cup)
- Collard Greens (~8g / cup)
- Broccoli (~5g / cup)
- Sweet Potato (~4g / medium with skin)
If your current fibre intake is low, don’t pressure yourself into becoming a “fibre superstar” overnight. Increasing your intake too quickly may lead to bloating, discomfort, and can even temporarily worsen constipation.
You can brush up on daily fibre targets and how to plan your fibre goals here.
Action: Add fibre gradually over a few weeks, and increase your water intake alongside it. Fibre acts as a sponge, and it needs water to move through your system effectively and keep your digestion regular.
The Bottom Line
Fibre is a strong pillar of chronic disease prevention and metabolic health. By prioritizing accessible staples such as berries, peas, and broccoli, you’ll naturally improve fullness and stabilize blood sugar. Start small, stay hydrated, and let whole foods do the heavy lifting for your health.