A health expert has suggested including 10 fibre-rich foods to help with weight loss and satiety. Not only this, but fibre is also vital for good gut health. Eating the recommended amount can help keep a number of diseases at bay, including bowel cancer.
The NHS recommends 30g of fibre per day for adults. “Most of us need to eat more fibre and have fewer added sugars in our diet,” its website states. “Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.” The advice continues: “Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.”
Taking to TikTok, a pharmacist known as Kevin shared 10 foods he recommends eating to hit your fibre goals.
“Fibre is important to include on your weight loss journey,” he said.
“Fibre makes you feel fuller longer, so you don’t eat as much.”
The first food he recommended was lentils. Lentils contain about eight grams of dietary fibre per 100g. They are also high in B vitamins like folate (B9), thiamin (B1), and niacin (B3), as well as vitamin K and vitamin E.
Next, Kevin recommended oats. A 100g serving of oats contains around 10g of fibre. Oats are commonly made into porridge, but you can also turn them into overnight oats – and serving them with berries will up the fibre even more.
Kevin also recommended adding chickpeas to your diet. Boiled chickpeas can pack up to eight grams of dietary fibre per 100g. They are also a good source of plant-based protein.
Similarly, cooked kidney beans contain around six grams of fibre per 100g. They can be added to soups and stews, and are a great addition to chilis or fajitas.
Almonds contain around 12g of fibre per 100g. Almonds are high in healthy fats, which provide plenty of benefits, but should be eaten in moderation if you are looking to manage your weight.
Next, Kevin recommended raspberries. Packing in about seven grams of fibre per 100g, raspberries are also a great source of antioxidants and vitamin C, making them a good addition to any diet.
If you don’t like raspberries, you may want to consider blackberries instead, which contain around five grams of fibre per 100g.
Pistachios were next on Kevin’s list, with 10g of fibre per 100g. Similar to almonds, pistachios contain healthy fats and form part of a balanced diet in moderation.
Cooked black beans contain around nine grams of dietary fibre per 100g, and, like chickpeas and lentils, are high in protein.
Finally, Kevin recommended avocados, which contain around three to four grams of fibre per 100g. They also pack a nutrient punch and are great for adding to salads for a healthy fat boost.