Examples of fibre foods

Rich in several important vitamins and minerals, bananas are also relatively high in fiber, with one medium banana containing about 3.1 grams of this nutrient ( 1 ).

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole wheat English muffin or a slice of whole-grain toast for even more roughage.

There is no dietary fiber in meat, fish, poultry, eggs, or milk. Many grain foods, including many breakfast cereals, are good sources of fiber.

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

Spinach is high in insoluble fiber, which may boost your health in several ways ( 2 ). It adds bulk to stool as food passes through your digestive system. This may help prevent constipation. Spinach is low in carbs but high in insoluble fiber.

Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.

Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams.

Oats Are Incredibly Good for You

In addition, they’re high in fiber and protein compared to other grains. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.