GOOD FIBRE SOURCES: Gentle Fuel for a Happy Gut

We’ve all heard it: “Eat more fibre!” But what does that actually mean—especially for those of us living with chronic illness, fatigue, or sensitive digestion?

Think of fibre as your gut’s quiet helper. It keeps things moving, feeds your good bacteria, and helps your body feel steady and supported. Without enough fibre, digestion can feel sluggish, bloated, or unpredictable. But with the right sources, your gut gets the gentle nudge it needs to thrive.

Here are 11 fibre-rich foods that are kind to your body and easy to add to everyday meals.

1.  Raspberries: Tiny Berries, Big Benefits

With about 8 grams of fibre per cup, raspberries are one of the highest-fibre fruits around. They contain both soluble and insoluble fibre, making them perfect for supporting regular digestion. Add to cereal, blend into smoothies, or enjoy fresh.

2.  Oats: Soft, Soothing, and Steady

Oats contain both types of fibre and are especially helpful for calming the gut. The soluble fibre (beta-glucan) forms a gel that slows digestion and stabilizes blood sugar. Try porridge, overnight oats, or oat-based smoothies.

3. Avocados: Creamy and Calming

Surprisingly rich in fibre—about 10 grams per fruit—avocados also contain healthy fats that soothe the digestive tract. Spread on toast, mash into guacamole, or add to salads.

4.  Sweet Potatoes: Comfort Food with Benefits

These vibrant root veggies offer both soluble and insoluble fibre. They help regulate bowel movements and ease constipation. Roast, mash, or bake them for a nourishing side.

5. Broccoli: The Gut’s Green Ally

Broccoli is high in insoluble fibre and contains compounds that reduce inflammation. Steam it, stir-fry it, or blend into soups for a gentle digestive boost.

6. Apples: Crunchy and Kind

Apples contain pectin, a soluble fibre that feeds good gut bacteria. The skin holds most of the insoluble fibre, so eat them whole when possible. Slice into salads or enjoy as a snack.

7.  Chia Seeds: Tiny but Powerful

Chia seeds absorb water and form a gel-like texture in your stomach, helping you feel full and promoting regularity. Add to yogurt, smoothies, or make chia pudding.

8. Lentils: Fibre with a Side of Protein

Lentils pack around 15 grams of fibre per cup and support digestion while offering plant-based protein. Add to soups, stews, or salads.

9.  Quinoa: Ancient Grain, Modern Gut Support

Quinoa is a whole grain with about 5 grams of fibre per cup. It’s easy to digest and supports gut bacteria. Use as a base for bowls or as a rice alternative.

10.  Black Beans: Bold and Beneficial

Black beans offer around 15 grams of fibre per cup and are rich in protein and antioxidants. Add to chili, tacos, or blend into dips.

11.  Almonds: Crunchy Fibre Boost

Almonds contain about 3.5 grams of fibre per 30g serve and offer healthy fats and protein. Snack on them raw, add to porridge, or blend into nut butter.

🌼 Final Thoughts: Fibre as Gentle Nourishment

Fibre isn’t just about digestion—it’s about feeling supported, steady, and nourished. These foods offer a kind way to care for your gut.

Start small. Add one fibre-rich food to your day and notice how your body responds. Your gut doesn’t need perfection—it needs kindness.