There are plenty of reasons to eat more fibre, starting with the simple fact that most people do not get enough. Brown rice is a solid option, but it is not the only one. Plenty of everyday foods deliver more fibre per serve, plus extra nutrients that support digestion, heart health and steadier energy.
“Adding more fibre to your diet is a simple, effective step toward improved gut health and overall wellbeing,” says registered dietitian Natalie Ledesma. Fibre supports regularity and helps feed beneficial gut bacteria, which can influence everything from digestion to metabolism.
Different fibres do different jobs. Soluble fibre dissolves in water and forms a gel-like texture during digestion, which can support cholesterol and blood sugar management, says registered dietitian Juliana Vocca. Insoluble fibre does not dissolve in water. It adds bulk to stool, helps prevent constipation and can support weight management by increasing fullness, she explains.
For context, one cup of cooked long-grain brown rice contains 3.23 grams of fibre. A general target often used is around 25 to 30 grams of fibre per day, depending on energy needs. The easiest way to get there is to build fibre across the day, not chase it in one meal.
High-fibre foods that beat brown rice
Oats
“Oatmeal, particularly whole oats or steel-cut oats, can be a great source of soluble fibre and also resistant starch,” says Ledesma. A half-cup serve of dry rolled oats contains 5.2 grams of fibre.
Resistant starch can increase when oats are chilled after cooking, which is one reason overnight oats get a lot of love. “These are carbohydrates that increase beneficial bacteria and protective short-chain fatty acids, ultimately improving gut barrier function and reducing gut inflammation,” Ledesma says.
Brussels sprouts
One cup of Brussels sprouts contains about 4.8 grams of fibre. They also contain sulforaphane, “a powerful antioxidant with anti-inflammatory actions,” says Ledesma. She adds that it has been linked with reduced cancer risk and may support liver detoxification.
Quinoa
Quinoa does more than boost fibre. It delivers 5.18 grams of fibre per cooked cup, plus a rare bonus for a plant food: complete protein. “Quinoa earns its reputation as a nutrition powerhouse for more than its fibre,” says Vocca. Because it contains all nine essential amino acids, it supports muscle repair and steady energy, which matters when you want meals that actually hold you through the afternoon.
That protein-plus-fibre combo also supports appetite control. Vocca adds that quinoa contains anti-inflammatory flavonoids, plus magnesium and potassium, “two minerals that help relax blood vessels, regulate fluid balance and support healthy blood pressure.”
Broccoli
Broccoli is one of those foods that quietly does a lot. One cup of chopped, cooked broccoli contains about 5 grams of fibre, plus a stack of nutrients that support immunity, bones and eyes. “Broccoli is a cruciferous vegetable that is not only a good source of fibre, but it is also packed with antioxidants, vitamins and bioactive compounds that support long-term health in multiple ways,” says Vocca.
She notes it contains vitamin C, vitamin K and minerals such as calcium and magnesium, along with lutein and zeaxanthin for eye health. Vocca also points to sulforaphane and indole-3-carbinol, compounds linked with cellular protection and the body’s detox pathways.
Pears
Pears tend to get underestimated, but they are one of the easiest high-fibre upgrades that still feels like a treat. One medium Bartlett pear contains 5.52 grams of fibre. Pears also contain polyphenols, says Ledesma, which support beneficial gut microbes and the short-chain fatty acids they produce.
“Polyphenols have been shown to support beneficial microbes and those protective short-chain fatty acids in the gut and inhibit the growth of pathogenic bacteria,” Ledesma explains. She adds they may also support cardiometabolic health, including cholesterol, blood sugar and blood pressure.
Apples
Apples are a classic for a reason. They are portable, cheap and work as a snack that actually supports digestion. A medium apple has roughly 4 grams of fibre if you eat the skin. “Apples are one of the richest food sources of pectin, a soluble, fermentable fibre that feeds beneficial gut bacteria, supports smoother digestion and helps lower LDL (bad) cholesterol,” Vocca says.
They also contain antioxidants such as quercetin and chlorogenic acid, but the main draw is that pectin-rich fibre.
Raspberries
Raspberries are the fibre MVP of the fruit bowl. One cup contains about 8 grams of fibre, which is why they are so useful when you want something sweet that still supports fullness. “Raspberries are nutrient-dense, low-calorie, and packed with fibre—8 grams per cup,” says Vocca. “This combination makes them exceptionally satiating and useful for appetite regulation without feeling deprived.”
They also contain antioxidants and anti-inflammatory compounds, including vitamin C, lutein and zeaxanthin. Vocca notes these compounds support vision, heart, gut and brain health and can help with blood sugar and weight management.
Lentils
Lentils are small, cheap and one of the fastest ways to make a meal more filling. One cooked cup delivers 15.64 grams of fibre, which is a big jump from brown rice. They also bring plant compounds that support gut health and cardiometabolic markers.
“In addition to their fibre content, lentils are rich in polyphenols and resistant starch,” says Ledesma. “The saponins and phytosterols in these legumes offer antioxidant, anti-inflammatory and cardiovascular benefits.” She adds that lentils have been linked with improved lipid levels, steadier blood sugar control and healthier blood pressure and body weight.
Chia seeds
Chia seeds earn their “tiny but powerful” reputation. One ounce contains around 10 grams of fibre, and the way chia absorbs liquid can make meals feel more substantial. They are also an easy add-on for yoghurt, oats and smoothies.
“Chia is one of the richest plant sources of alpha-lipoic acid (ALA), an omega-3 fatty acid tied to lower inflammation, healthier arteries and long-term cognitive support,” says Juliana Vocca. She adds that chia provides calcium, magnesium and phosphorus, “a trio that supports bone density, muscle and nerve function and energy metabolism.” With omega-3s, fibre and minerals in one hit, chia can support cholesterol, blood pressure and blood sugar control.
Black beans
Black beans pull double duty. They boost fibre and add real staying power to bowls, salads and tacos. One cooked cup has about 11.5 grams of fibre, plus minerals that support everyday function.
“They also provide folate, potassium, magnesium, iron, and zinc,” says Ledesma. They also contain plant compounds linked with digestive and heart health benefits, which is why black beans are one of the easiest whole-food swaps when you want more fibre without a “health food” vibe.
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