Understanding High Fibre Foods And How To Eat More Of Them

What are high fibre foods?

• High fibre foods mainly come from plant foods like vegetables, fruits, wholegrains, legumes, nuts and seeds.
• Fibre supports digestive health, bowel regularity, feelings of fullness, and metabolic health.
• Most fibre-rich foods contain a mix of soluble and insoluble fibre, each supporting the body in different ways.

Getting enough fibre in your diet is one of those everyday habits that quietly supports your overall wellness. Playing a key role in digestive health, fibre supports everyday wellbeing. When fibre intake is low, you may notice energy levels dip or your stomach feels off. It can also impact your immune system, mental health, risk of certain diseases and general wellbeing¹.

Fibre is naturally found in plant foods like fruit, vegetables, wholegrains, legumes, nuts and seeds¹. Including a variety of these foods across meals and snacks can help support a steady fibre intake as part of everyday eating. Let’s take a closer look at some of the best fibre foods and how to get more of them onto your plate. 

What foods are high in fibre? 

Most foods that are high in fibre come from plant foods. Before we get into the different foods, it’s important to understand what fibre is. Dietary fibre is the non-digestible part of carbohydrates found in plant-based foods². While the body doesn’t break it down, fibre still plays an important role in supporting digestive health and overall wellbeing. 

There are two main types of dietary fibre: soluble fibre and insoluble fibre². Most foods with fibre contain a mix of both, but they tend to support the body in slightly different ways.

Soluble fibre dissolves in water and helps slow the emptying of the stomach, which can support feelings of fullness. It has been shown to support healthy cholesterol levels and more stable blood glucose responses¹. Soluble fibre is commonly found in plant foods such as fruits, vegetables, oats, barley and legumes¹.

Insoluble fibre helps keep things moving through the digestive system, supporting regular bowel movements and a healthy bowel environment¹. Foods high in insoluble fibre include wholegrain breads and cereals, bran, nuts, seeds, and fruit and vegetables².

High fibre vegetables

Vegetables are often the easiest place to start when looking to increase fibre. As some of the highest fibre foods, they fit naturally into meals you’re already eating, from breakfast omelettes to dinner plates and snacks in between. Many vegetables contain a mix of soluble and insoluble fibre², making them a simple and effective way to support intake throughout the day. Here’s a quick breakdown¹:

How to add more veggies to your meals

Including more vegetables doesn’t need to be complicated. Instead, small, consistent additions can help lift your daily fibre intake:

• Use fresh, frozen, canned or dried vegetables. All can be convenient and budget friendly options, especially when fresh produce isn’t available³.
• Add extra veggies to your evening meals, such as mixing chopped varieties into curries, stir-fries or casseroles⁴.
• Grate carrot or zucchini into pasta sauces, soups or bolognese³.
• Add a side salad to lunch or dinner³.
• Enjoy snacks, such as vegetable sticks with vegetable-based dips³.
• Add vegetables like tomato, spinach, capsicum or mushrooms to omelettes or scrambled eggs³.
  
  

High fibre fruits

Fruit is another easy place to add extra fibre into everyday eating. It’s an easy-to-prepare, low-fuss addition to snacks, breakfast or dessert. Here, whole fruit is key as they contain more dietary fibre than 100% fruit juice, with most of the fibre removed during juicing⁵. So, what fruits are high in fibre¹? 

How to get more fibre through fruit

By choosing whole fruits more often and spreading them across meals and snacks, getting extra fibre through fruit can be an easy addition to your day. 

• Keep whole or pre-cut fruit on hand for easy snacks³.
• Make smoothies using whole fresh or frozen fruit so the fibre stays in the glass³.
• Top breakfast bowls, porridge or yoghurt with fresh or frozen fruit³.
• Add berries or sliced fruit to snacks for a naturally sweet fibre boost³.

Other foods with fibre to add to your diet

Alongside fruits and vegetables, wholegrains, legumes and seeds play a big role in lifting fibre intake. These foods tend to be filling, versatile, and easy to build into meals that you’re already familiar with¹.

Easy ways to include more fibre from these foods

By rotating wholegrains, legumes, nuts and seeds across meals and snacks, it can be easier to get more fibre-rich foods into your day. 

• Sprinkle bran or psyllium husk over cereal, muesli or yoghurt¹.
• Add a small handful of nuts or seeds as a snack or meal topper¹.
• Include legumes in meals, such as lentils in soups or chickpeas in salads¹.
• Swap some of the meat in meals for peas or lentils³.
• Top breakfast bowls, porridge or yoghurt with nuts and seeds³.

Does rice have fibre? 

Rice does contain fibre, though the amount varies depending on things like the variety, soil quality in which the rice was cultivated and the milling. In general, wholegrain rice will typically contain more fibre than refined varieties⁶. 

Is bread high in fibre? 

Not all bread is high in fibre. The amount of fibre will depend on the type of bread you choose. Generally, wholegrain breads contain more fibre than refined white breads⁷. 

Why including more fibre matters for everyday health 

Making sure you’re getting enough fibre helps support your body in a range of different ways, including:

• Digestion and gut health: Fibre supports gut movement and helps prevent constipation, keeping the digestive system moving regularly. Fibre also helps to shape a healthy gut environment².
• Helps maintain bowel regularity: Regular bowel movements are closely linked to fibre intake. This is one of the clearest and most widely recognised benefits of including enough fibre day to day^1,2.
• Contributes to fullness and appetite control: Fibre helps slow digestion, which can support feelings of fullness after meals¹. This can make meals feel more satisfying and help with appetite control.
• Supports metabolic and heart health: Research shows strong links between fibre intake and metabolic health. Higher fibre intake has been associated with improved insulin sensitivity². Soluble fibre in particular has been shown to support healthier blood sugar responses and cholesterol levels^1,3.

Simple ways to eat more high fibre foods

Small, repeatable habits can add up over time, especially when they fit easily into your regular meals. Focusing on variety and whole foods is a simple place to start. 

One easy way to up your fibre intake is by swapping refined grains for wholegrain or wholemeal options. From wholegrain bread to wholemeal pasta and brown rice, there are plenty of options for you to choose from¹. Another simple tip is to just add one extra veggie to main meals. This can be done by adding them into a sauce or trying out vegetable recipes.

Main meals aside, your snacks can also be a valuable way to add fibre. Opt for dried fruit, nuts or seeds. Tasty and convenient, keep them on hand when you’re at work or on the go. You can also boost fibre intake with small additions, such as sprinkling bran or psyllium husk over cereal, muesli or yoghurt, or adding a small handful of nuts and seeds to meals or snacks¹.

How to support your fibre intake as part of a balanced routine

Getting enough fibre works best as part of your everyday habits that support your body over time. Things like staying well hydrated, eating regular meals and keeping your body moving all help fibre do its job more effectively. These small changes can all add up over time. 

Keen for more information? Check out the Swisse Wellness Hub for more articles on the science behind gut health and the link between your gut and immune system. 

Reference list: 

1. Nutrition Australia. (2026). Fibre. Available at: https://nutritionaustralia.org/resources/fibre-2/
2. Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 209.https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
3. Heart Foundation. (2025). Fruit, vegetables and heart health. Available at https://www.heartfoundation.org.au/healthy-living/healthy-eating/fruit-vegetables-and-heart-health
4. Better Health Channel. (2025). Dietary fibre. Available at https://www.betterhealth.vic.gov.au/health/healthyliving/dietary-fibre
5. Mavadiya, H. B., Roh, D., Ly, A., & Lu, Y. (2025). Whole Fruits Versus 100% Fruit Juice: Revisiting the Evidence and Its Implications for US Healthy Dietary Recommendations. Nutrition bulletin, 50(3), 411–420. https://doi.org/10.1111/nbu.70009
6. Rathna Priya, T. S., Eliazer Nelson, A. R. L., Ravichandran, K., & Antony, U. (2019). Nutritional and functional properties of coloured rice varieties of South India: a review. Journal of Ethnic Foods, 6(1), 1-11.
7. Hristov, H., Lavriša, Ž., & Pravst, I. (2025). Bread Composition and Dietary Fibre Intake: Modelling Consumption Patterns and Substitution of White with Wholegrain Bread. Nutrients, 17(22), 3523.