We all know apples are good for us. They’re tasty, easy to grab on the go, and packed with fibre. But did you know there are plenty of other foods that offer even more fibre than an apple? If you’re looking to improve digestion, feel full longer, and support heart health, adding more fibre to your meals can help. And it’s easier than you think.

Why Is Fibre So Important?

Fibre is a type of carbohydrate that your body can’t digest. It passes through your system, helping to keep everything moving. There are two types of fibre:

• Soluble fibre dissolves in water and helps lower cholesterol and blood sugar.
• Insoluble fibre adds bulk to your stool and helps prevent constipation.

What happens if you don’t get enough fibre? You may deal with bloating, irregular bowel movements, or even higher risks of heart disease and type 2 diabetes. Most people don’t get enough; women should aim for about 25 grams per day, while men need around 38 grams.

How Much Fibre Is in an Apple?

A medium apple with the skin has about 4.5 grams of fibre. That’s a pretty good start, but there are many other foods that can give you even more.

10 High-Fibre Foods That Beat Apples

1. Raspberries

Fibre: 8 grams per cup (raw)

These sweet berries are not only delicious but also double the fibre of an apple. Toss them into yoghurt, oatmeal, or a smoothie for a tasty treat.

2. Pears

Fibre: 5.5 to 6 grams in a medium pear (with skin)

Keep the skin on for the most fibre. Pears are juicy, sweet, and perfect as a snack or sliced into a salad.

3. Avocados

Fibre: 9 to 10 grams per medium avocado

Yes, avocados are full of healthy fats, but they’re also fibre champs. Mash one on toast or mix into a smoothie for a creamy texture and fibre boost.

4. Lentils

Fibre: 15.6 grams per cooked cup

Which legume adds the most fibre to your meals? Lentils are a top pick. They’re filling, affordable, and easy to add to soups or grain bowls.

5. Black Beans

Fibre: 15 grams per cooked cup

Black beans are rich in both protein and fibre. Add them to tacos, chilli, or salads for a hearty and healthy option.

6. Chickpeas (Garbanzo Beans)

Fibre: 12.5 grams per cooked cup

Roast them for a crunchy snack, or toss them into your favourite curry. They’re a smart way to add fibre and protein at once.

7. Artichokes

Fibre: 7 grams per medium cooked artichoke

Artichokes don’t get enough credit. Steam one and dip the leaves in olive oil, or blend the heart into a creamy dip.

8. Split Peas

Fibre: 16 grams per cooked cup

What’s one food that can help you feel full fast? Split peas are high in fibre and great for soups. They make meals more filling and satisfying.

9. Chia Seeds

Fibre: 10 grams per 2 tablespoons

These tiny seeds pack a huge fibre punch. Stir them into overnight oats, mix them into yoghurt, or make a simple chia pudding.

10. Barley (Peeled or Hulled)

Fibre: 6 grams per cooked cup

Where can you swap in barley? Use it in place of rice in soups, salads, or side dishes. It adds a nutty flavour and chewy texture.

Simple Tips to Eat More Fibre

• Start small: Add fibre to meals little by little to avoid stomach issues.
• Drink water: Fibre needs water to help it move through your gut.
• Mix it up: Eat a variety of fruits, veggies, beans, seeds, and whole grains.
• Check labels: Choose whole-grain versions of bread, pasta, and cereal.

Easy Snack and Meal Ideas

• Trail mix: Combine nuts, seeds, and dried fruit for a fibre-filled snack.
• Veggie sticks: Dip carrots, celery, and peppers in hummus.
• Smoothie boost: Blend berries, spinach, chia seeds, and nut butter.
• Hearty soups: Use beans, lentils, and barley for a rich, filling meal.

Are You Getting Enough Fibre?

Who needs to watch their fibre intake? Honestly, most people do. If you often feel sluggish, bloated, or constipated, low fibre might be the cause. Keeping your gut healthy starts with choosing the right foods.

Adding just one or two of these fibre-rich foods to your diet can make a big difference. And with so many tasty options, boosting fibre doesn’t have to be boring or bland.

Final Thoughts

Apples are great, but they shouldn’t be your only fibre source. Foods like lentils, chia seeds, and avocados offer even more fibre and can make your meals more satisfying. Try something new this week, your gut will thank you.

Want to feel better and stay regular? Simple changes, like adding one high-fibre food to your grocery list, can go a long way. Start small, stay consistent, and see how much better you feel.