Ten affordable fibre heroes to boost your gut health

“Fibre is a daily investment that is adding life to your years, not just years to your life,” says registered nutritionist Emma Bardwell.

The carbohydrate is undoubtedly having a moment. The “fibre-maxxing” trend (encouraging people to eat more of it) has swept social media; fibre is the topic of at least half a dozen books coming out in the first half of the year (including Bardwell’s The Fibre Effect); and supermarkets have started adding “high fibre” labels to their foods, in a bid to jump on the bandwagon.

But unlike many nutrition fads, this is a movement that has expert backing. “Time and time again, eating enough fibre is linked with a whole raft of benefits, from longevity and immunity to better metabolic and heart health, even things like improved skin and mood,” Bardwell notes. Many of these effects are down to fibre lowering inflammation, “the crux of most chronic diseases,” she notes.

“Fibre-rich foods are seen as boring, beige bran-type foods... But fibre is also buttery, fluffy chickpeas, colourful frozen berries and decadent dark chocolate.”

So, fibre is overdue some good PR. “It is so often associated with poo, farts and bloating – unsexy things,” Bardwell says. “Fibre-rich foods are also seen as boring, beige bran-type foods that are not particularly interesting, fun or delicious. But fibre is also buttery, fluffy chickpeas, colourful frozen berries and decadent dark chocolate.”

Bardwell’s book unpicks what fibre is, how it can boost your health, and offers dozens of recipes to help you hit 30g per day – the target we should all be hitting but that fewer than one in 10 adults manages to achieve.

Here are the fibre heroes to add to your diet.

1. Oats

Per 25g (2 tbsp): 2.5g fibre

Oats are worth a permanent spot on your breakfast table. Every two tablespoons has 2.5g of fibre.

“They are so cheap and really good for beta-glucans,” Bardwell notes. Beta-glucans are a type of soluble fibre, meaning it breaks down in water and forms a gel in the gut, helping to slow digestion, steady blood sugar and lower “bad” low-density lipoprotein (LDL) cholesterol – the type that increases the risk of heart disease and strokes.

Overnight oats – made by mixing oats with milk and yoghurt and leaving in the fridge overnight – offer the added benefit of containing resistant starch, a type of prebiotic fibre. “You’re getting some of this effect because the oats are soaked and chilled, which increases the amount of resistant starch compared to hot, freshly cooked oats,” she explains.

“It reaches your large intestine and feeds the beneficial bacteria living in your gut,” Bardwell says. Research shows it can help with feeling fuller for longer, she adds.

“Steel-cut oats are top tier but they’re quite hard to get hold of and you have to cook them for a long time. I always go for big jumbo oats, rather than the instant, processed versions.”

2. Chickpeas

Per 120g (half a tin): 6g fibre

“Half a can of regular chickpeas will give you 6g of fibre – that’s a fifth of your daily target,” Bardwell notes. They contain both soluble and insoluble fibre (which doesn’t dissolve in water) that work together to feed your gut microbes (the trillions of bacteria and fungi living in our digestive tract), while supporting digestion, satiety and blood sugar control.

They also contain oligosaccharides, a type of carbohydrate that gut microbes ferment, producing short-chain fatty acids in the process. These are anti-inflammatory compounds produced by the gut when it ferments fibre.

However, these can contribute to gas in people with a sensitive stomach, and as they can leach out of tinned chickpeas, Bardwell recommends rinsing them well before eating if you notice gut discomfort after eating them.

She recommends using chickpeas to make blondies – a less chocolatey version of a brownie. “I’m usually quite sceptical of those ‘healthy baking’ recipes but as long as you rinse and blend them very well, you cannot taste them.

“You can also roast chickpeas with spices like cumin and paprika, you can have them as a snack, put them on top of soup, and add them to curries.”

3. Chia seeds

Per 15g (1 tbsp): 5g fibre

“If fibre had a power ranking, chia seeds would sit firmly near the top,” Bardwell says. A single tablespoon packs 5g of fibre, making them one of the most concentrated sources you can find.

“When you add them to water, they swell up and form a gel that is full of mucilage fibre,” she explains. “It’s really good for filling you up, keeping things moving through your gut, steadier blood sugar and better satiety.” Chia seeds are also rich in omega-3 fatty acids.

“They are particularly good for menopausal women or perimenopausal women, as they contain phytoestrogen,” Bardwell notes. “Some studies have linked that with potentially helping with vasomotor symptoms like night sweats and hot flushes.” She recommends adding a tablespoon to smoothies, porridge, overnight oats or yoghurt.

4. Kiwis

Per 95g (one kiwi): 2g fibre

Kiwis punch above their weight, with each one containing 2g of fibre. Eating the skin is key, as that’s where much of the fibre is contained. “Golden kiwis have less fibre than the green ones but they are much easier to eat with the skin,” Bardwell notes.

“They contain a beneficial compound called actinidin, which is an enzyme that helps with digestion,” she explains. “One or two a day really helps with constipation. Rather than going for a fibre supplement, try kiwi fruit because they also give you a ton of vitamin C as well.”

It means kiwis are all-rounders for immunity and skin, as well as digestion. “I like slicing them into discs and having them on porridge, overnight oats or chia pudding,” she says. “They’re also really good blended into smoothies as well.”

5. Raspberries

Per 100g serving: 6g fibre

Raspberries are aggregate fruits, meaning they have lots (around 100) of tiny, individual berries called drupelets. “Each drupelet has a thin sink that contains a seed,” Bardwell says. “It’s this formation that makes them high in fibre.” A 100g serving contains 6g of fibre.

The fibre in berries slows the absorption of the natural sugar they contain, meaning that they won’t dramatically spike your blood sugar, even though they are sweet.

“You can buy them frozen to save money,” she notes, suggesting blending them into smoothies or stirring into porridge or yoghurt.

6. Peas

Per 80g serving: 5.5g fibre

Just three tablespoons of peas (80g) offers 5.5g of fibre. “They’re such a bog-standard vegetable but they have a lot of nutrition in them,” Bardwell says. “They’ve got a surprising amount of protein and are a really good source of vitamin C.” The combination of fibre and protein makes them ideal for balancing blood sugar, feeding gut microbes and helping stay fuller for longer.

“Adding a handful to the side of your meal or to a soup will instantly bump it up nutritionally,” she says. “They’re so convenient because you’ve always got some in the back of your freezer.”

7. Sweet potato

Per 180g (one medium-sized sweet potato): 4.5g fibre

A sweet potato, including the skin, offers up around 4.5g of fibre – a mixture of soluble and insoluble, Bardwell notes. Even though they taste sweet, they have a low glycaemic load, meaning they provide a steady source of energy.

“They’re also a really good source of vitamin C,” Bardwell notes. “They’re full of beta-carotene, which your body converts to vitamin A, which is really helpful for skin and eye health.”

She recommends keeping the skin on and roasting them in tray bakes. “I also slice it thinly and put it in the toaster,” Bardwell adds. “There’s nothing wrong with bread but sweet potato makes a nice alternative.”

8. Black beans

Per 120g (half a tin): 8g fibre

It’s not news that beans are a big fibre hitter but black beans are one of the most fibre-dense, and another source of resistant starch. “They are real powerhouses,” Bardwell says. “You also get iron, magnesium and potassium.”

Other especially high-fibre beans include cannellini, butter and haricot beans, each of which contains 7g.

If you find your gut is sensitive to beans, she recommends microdosing them. “Go really low and slow, having one teaspoon of beans a day for a week. Build it up over four weeks and you should find that within a month, you can have half a tin with no problems.”

She suggests enjoying them in a black bean burger, or on top of wholegrain toast, in a baked potato or added to stews.

9. Lentils

Per 120g (half a tin): 6g fibre

“Lentils are high in fibre and also offer lots of different micronutrients, like iron and zinc, as well as protein,” Bardwell says. Whether you go for red or green, there is around 6g of fibre per half a tin (four tablespoons).

“They are also gentle on the gut,” she notes. “Some people are put off by fibre because they find that they’re bloated and gassy after eating foods like beans. Lentils are a good option to start with because they are easier for the gut to break down.

“The red ones are really quick to cook and I particularly enjoy them in dal,” says Bardwell. “You can also blend them into dips and pasta sauces.”

10. Dark chocolate

Per 30g (three squares): 3g fibre

Dark chocolate that contains at least 70 per cent cocoa solids is high in fibre (with around 3g per 30g, or three squares). It’s also full of anti-inflammatory compounds called polyphenols.

“Have 85 per cent if you can bear it, as it’s much harder to overeat because it’s so rich,” Bardwell says. “It’s surprisingly high in fibre.”

If you find dark chocolate to be too bitter, you can add raw cocoa powder to your breakfast for a fibre hit. “It sounds niche but you can pick it up in most health food stores and a tablespoon of that has 5g of fibre. You can mix that into porridge, which feels really indulgent but it’s an amazing way to start the day.

The Telegraph, London