Nutrition briefing
Dietary fibre
Fibre is the indigestible part of plant foods that your body needs for healthy digestion. The two main types are soluble and insoluble (also called resistant). Both matter for your health, for different reasons.
The two types of fibre
Most plant foods contain a mix of both, but the balance varies. Knowing what each type does helps you choose foods for a specific goal.
Soluble
Commonly found in fruits (especially pear, apple, and citrus), oats, barley, and legumes. These water-soluble fibres form gels within the digestive tract, which is what drives their benefits:
- Contributes to feelings of fullness, decreases appetite, and reduces cravings.
- Slows the absorption of carbohydrates, which can reduce blood sugar.
- Helps to lower blood cholesterol and triglycerides.
Insoluble (resistant)
Commonly found in wheat bran, corn bran, whole grain breads and cereals, and vegetables. Its main job is mechanical:
- Facilitates the movement of food through the digestive tract, which helps prevent constipation.
How to eat more, meal by meal
You do not need to overhaul your diet. Small additions at each meal add up quickly across the day.
Breakfast
- Choose breakfast cereals, hot or cold, with at least 5 grams of fibre per serving.
- Add flax meal, oat or rice bran, or wheat germ to yoghurt or hot cereal.
- Choose cereals that say 100% whole grain on the label.
- Add high-fibre fruit such as an apple, pear, orange, or berries.
Lunch
- Choose 100% whole grain breads with at least 3 to 5 grams of fibre per slice.
- Add fresh cut vegetables: carrots, celery, peppers, broccoli, and cauliflower.
- Add a piece of fruit for dessert.
Dinner
- Add chickpeas or cannellini beans to your tomato sauce for extra protein and fibre.
- Use tempeh, made from fermented whole soybeans, instead of meat in a stir-fry.
- Add bran cereal or oatmeal to meatloaf, meatballs, or hamburgers.
- Serve a salad: choose dark green lettuces, spinach, or rocket.
- Instead of mashed potato, try brown rice, millet, quinoa, or baked pumpkin.
- Steam or saute a green vegetable, such as broccoli, kale, or bok choy.
Snacks and dining out
- Try hummus with raw vegetables for a satisfying, fibre-filled snack.
- Choose crackers with at least 2 to 3 grams of fibre per serving.
- Add nut butter to an apple or pear.
- Have a small handful of nuts or seeds with some dried fruit.
- Dining out: order extra vegetables with your meal. This usually only costs a few dollars more.
Food sources of fibre
Fibre content per typical serving, split into the total amount plus the soluble and insoluble shares where measured. Blank cells mean that figure was not listed.
| Food | Serving size | Total fibre (g) | Soluble (g) | Insoluble (g) |
|---|---|---|---|---|
| Apple, with skin | 1 medium | 3.3 | 0.4 | 2.9 |
| Banana | 1 medium | 3.1 | ||
| Pear, with skin | 1 medium | 5.2 | 1.1 | 4.1 |
| Orange | 1 medium | 3.2 | 2.1 | 1.1 |
| Prunes | 1/4 cup | 4.6 | 2.5 | 2.1 |
| Raspberries | 1/2 cup | 4.0 | ||
| Strawberries | 1/2 cup | 1.7 | 0.4 | 1.3 |
| Broccoli, cooked | 1/2 cup | 2.6 | 0.3 | 2.3 |
| Brussels sprouts, cooked | 1/2 cup | 3.2 | 1.1 | 2.1 |
| Carrots | 1 large | 2.0 | 0.9 | 1.1 |
| Corn | 1/2 cup | 3.0 | ||
| Potato, baked with skin | 1 medium | 4.4 | 1.1 | 3.3 |
| Spinach, cooked | 1/2 cup | 2.2 | 0.7 | 1.5 |
| Black beans, cooked | 1/2 cup | 7.5 | 2.1 | 5.4 |
| Chickpeas, cooked | 1/2 cup | 5.3 | 1.3 | 4.0 |
| Green peas, cooked | 2/3 cup | 5.9 | 0.8 | 5.1 |
| Kidney beans, cooked | 1/2 cup | 5.7 | 2.3 | 3.4 |
| Lentils, cooked | 2/3 cup | 10.4 | 1.7 | 8.7 |
| Pinto beans, cooked | 1/2 cup | 7.7 | ||
| Psyllium seeds, ground | 1 tbsp | 6.0 | 5.0 | 1.0 |
| Barley, cooked | 1/2 cup | 6.8 | 1.4 | 5.4 |
| Bran flake cereal | 3/4 cup | 5.3 | ||
| Brown rice, cooked | 1/2 cup | 1.8 | 0.2 | 1.6 |
| Rolled oats, cooked | 3/4 cup | 4.2 | 2.0 | 2.2 |
| Whole-wheat bread | 1 slice | 2.8 | 0.4 | 2.4 |
Lentils and beans are the standout sources here: a single serve of cooked lentils carries more fibre than several pieces of fruit combined. For a concentrated soluble-fibre boost, ground psyllium seeds deliver 5 grams of soluble fibre in just one tablespoon.
Frequently asked questions
What is the difference between soluble and insoluble fibre?
Both are indigestible parts of plant foods, but they behave differently. Soluble fibre forms a gel in the digestive tract, which slows digestion, helps you feel full, slows carbohydrate absorption to steady blood sugar, and can lower cholesterol. Insoluble fibre adds bulk and helps food move through the gut, which supports regularity and prevents constipation. Most plant foods contain a mix of both, so a varied whole-food diet naturally provides both types.
What foods are highest in fibre?
Legumes are among the richest sources, with cooked lentils providing around 10 grams of total fibre per two-thirds of a cup and black beans around 7.5 grams per half cup. Psyllium seeds are notably high in soluble fibre, with about 6 grams per tablespoon. Practical ways to add more include choosing breakfast cereals with at least 5 grams of fibre, using wholegrain breads, and adding legumes and green vegetables to meals.
Why do I get bloated when I eat more fibre?
Mild gas or bloating when increasing fibre is usually a sign that your gut microbiome is adjusting, rather than an intolerance. The fix is to increase fibre gradually rather than all at once, and to stay well hydrated, since fibre works best with adequate fluid. Adding too much too quickly can cause discomfort, so a steady build-up lets your digestive system and bacteria adapt comfortably.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →