While protein and sugar often dominate our discussions about nutrition, the significance of fibre has recently gained momentum, particularly with the trendy concept of fibremaxxing making headlines on social media. However, it’s essential to approach such trends with caution, as not all information circulating online is grounded in reliable research.
Fibre plays a crucial role in promoting digestive health, supporting your heart and cardiovascular system, regulating blood sugar, and assisting with weight management. The good news? You don’t have to break the bank to incorporate more fibre into your diet; many cost-effective foods are rich in this vital nutrient. Nonetheless, it’s crucial to remember that moderation is key; an excessive intake of fibre may interfere with your appetite and lead you to miss out on essential nutrients like protein and fat. In extreme cases, a very high-fibre diet could even cause bowel blockages.
In this article, we will delve into the importance of fibre and introduce you to budget-friendly, high-fibre foods that will help you maintain a healthy diet without overspending.
Explore our gut-friendly recipes, discover the best probiotic foods, and learn why including 30 plant foods a week supports optimal gut health.
So, how can you increase your fibre intake without significantly impacting your budget? The answer lies in some straightforward, affordable foods that are readily available in any grocery store.
12 Affordable and High-Fibre Foods to Include in Your Diet
1. Beans (kidney, black, cannellini, and more)
Beans are a fantastic source of both fibre and protein, making them an excellent option for budget-conscious individuals seeking to eat healthily. Whether you opt for kidney beans, black beans, cannellini beans, or butter beans, you’ll gain a substantial amount of fibre without spending much. Canned beans are especially economical and convenient, while dried beans are even cheaper if you’re willing to soak and prepare them at home.
Fibre content: Black beans offer approximately 5.7g of fibre per 80g (values may vary with bean types).
How to use: Incorporate beans into burritos, salads, stews, or create a satisfying bean chilli. They’re also perfect for curries or blended into spreads. Try out these delicious Greek-style baked beans flavored with tomatoes, lemon, feta, and dill.
2. Lentils
Lentils are a budget-friendly source of both fibre and plant-based protein. They are versatile and easy to prepare, whether you choose red, green, or brown lentils, you will be gaining a good amount of fibre for your money.
Fibre content: Approximately 5.1g per 100g (green, cooked).
How to use: Add lentils to soups, curries, or toss them into a hearty salad. They can also be used to make delicious veggie burgers.
3. Frozen peas
Frozen peas are not only an affordable and convenient option but are also surprisingly high in fibre and protein. Additionally, they are frozen shortly after harvest, which helps preserve their nutritional value.
Fibre content: About 4.4g per 80g (cooked).
How to use: Enjoy smashed peas on toast, add them to asparagus & lemon spaghetti, or mix them into a cozy soup. They also serve as a delightful side dish.
4. Wholemeal bread
Switching from white bread to wholemeal is one of the easiest ways to enhance your fibre intake. Wholemeal bread is made using flour that retains all parts of the grain, resulting in higher fibre and nutrient content.
Fibre content: Approximately 4.2g per two slices.
How to use: Replace your regular bread with wholemeal for sandwiches, toast, or as a base for beans on toast – a classic high-fibre dish.
For even more options, check out the healthiest breads.
5. Bran flake cereal
Bran flakes are a quintessential breakfast choice for those looking to increase their fibre intake. Typically crafted from wheat bran, they are exceptionally high in insoluble fibre. Bran flakes are readily available and may often be discounted at grocery stores; they can be enjoyed with milk or a plant-based alternative.
Fibre content: Around 4g in a standard 30g serving.
How to use: Enjoy bran flakes with milk and sliced fruits for breakfast, sprinkle them on yogurt for a crunchy snack, or try our melon & crunchy bran pots.
6. Carrots
Carrots are not only inexpensive and widely available, but they also provide a good amount of fibre, particularly when consumed raw. Their natural sweetness and crunch make them perfect for snacking or adding to various dishes.
Fibre content: Approximately 3.1g per 80g (raw).
How to use: Enjoy carrot sticks with hummus, grate them into wraps, roast them for a lentil and feta salad, or blend them into soups.
7. Brown rice
Brown rice is a whole grain, meaning it retains the bran and germ that are stripped from white rice. This results in a higher fibre content as well as additional nutrients. It serves as a filling base for many dishes.
Fibre content: Approximately 2.7g per 180g serving (cooked).
How to use: Include brown rice in our chicken & leek stir-fry, pair it with a vegetarian chili, or make a fibre-rich rice tabbouleh with eggs and beans.
8. Sweetcorn
Sweetcorn is rich in both soluble and insoluble fibre, making it especially beneficial.
Fibre content: Approximately 2.5g per 80g serving.
How to use: Sweetcorn kernels make a delightful addition to fritters or consider adding a can to your pasta dishes for that extra fibre boost. Try our prawn, sweetcorn, and runner bean pasta.
9. Prunes
Packed with fibre and containing sorbitol and water, prunes serve as a natural laxative and can stimulate bowel movements.
Fibre content: Approximately 2.3g in a 30g serving.
How to use: Use prunes in both sweet and savory dishes; we especially enjoy them in our quinoa stew with squash, prunes, and pomegranate.
10. Potatoes
Potatoes are a staple in many households, and when consumed with the skin, they offer a decent source of fibre. They are also remarkably versatile and budget-friendly.
Fibre content: About 2g per 100g (boiled with skin).
How to use: Bake, boil, or roast potatoes while keeping the skin on. Consider making jacket potatoes topped with beans or slicing new potatoes into salads.
11. Oats
Oats are another breakfast staple that delivers a substantial amount of fibre. They are rich in soluble fibre, particularly beta-glucan, which has been shown to lower cholesterol.
Fibre content: Approximately 1.5g per 150g of porridge made with semi-skimmed milk.
How to use: Prepare porridge, create our easy, creamy overnight oats, blend them into energizing smoothies, or make your own granola.
12. Apples
Apples are an economical fruit that provides a good dose of fibre, especially when the skin is consumed. They make for an excellent snack and can be incorporated into both sweet and savory recipes.
Fibre content: About 1.2g per medium apple (with skin).
How to use: Chop apple for your favorite breakfast, incorporate them into porridge, or add them to a Waldorf salad for a hint of sweetness and crunch.
Why Is Fibre Essential?
Fibre, often referred to as roughage, is a type of carbohydrate found predominantly in plant foods. Unlike other carbohydrates, fibre is not digested by the body. Instead, it travels through the digestive system largely intact, providing numerous health benefits in the process.
There are two primary varieties of dietary fibre:
- Soluble fibre: This type dissolves in water, forming a gel-like substance that slows down digestion. It can help alleviate constipation, lower blood cholesterol, and stabilize glucose levels. Foods high in soluble fibre include oats, legumes, apples, and citrus fruits.
- Insoluble fibre: Unlike soluble fibre, this type does not dissolve in water and adds bulk to stools, promoting regular bowel movements and preventing constipation. Insoluble fibre also serves as essential nourishment for gut bacteria. You can find insoluble fibre in whole grains, nuts, and many vegetables.
Both types are crucial, and a balanced diet should include a diverse range of fibre-rich foods. Consuming enough fibre has been linked with a reduced risk of heart disease, type 2 diabetes, specific cancers, and digestive issues. Additionally, fibre can help you feel fuller for longer, aiding in healthy weight management. Despite these benefits, most people in the UK fall short of their fibre requirements. The NHS advises adults to aim for at least 30g of fibre daily, yet the average intake is closer to 18g.
Tips for Incorporating More Fibre into Your Diet
Consider these straightforward strategies to enhance your fibre consumption and improve your health:
- Make gradual changes: If you’re not accustomed to a high-fibre diet, increase your intake slowly to prevent digestive discomfort.
- Stay hydrated: Fibre works most effectively when accompanied by plenty of fluids, helping keep your digestive system functioning smoothly.
- Mix it up: Combine several high-fibre foods in one meal for an even greater impact.
- Check labels: When purchasing packaged foods like bread or cereal, examine the nutrition labels for fibre content. A product considered a ‘source of fibre’ provides 3g of fibre per 100g, whereas those deemed ‘high in fibre’ offer 6g per 100g.
Are There Affordable Ways to Increase Your Fibre Intake?
Fibre is an essential component of a healthy diet, supporting digestion, heart health, and effective weight management. Unfortunately, many individuals don’t meet their fibre intake goals, but incorporating more fibre into your meals doesn’t have to be pricey. The affordable foods we’ve highlighted can help you reach your daily fibre needs while remaining budget-friendly. By making simple substitutions and adding more of these nutrient-rich foods to your diet, you can enjoy the many health benefits of a fibre-rich diet without straining your finances. Remember to gradually enhance your fibre intake and stay hydrated for optimum results.
Now, Explore…
What is Fibre?
Recommended Daily Fibre Intake
The Impact of Gut Health on Weight
Best Foods for Improved Digestion
Optimal Diet for IBS
Top Probiotic Supplements
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