Fibre doesn’t get the same attention as protein, but it deserves a place on every plate. It keeps digestion regular, helps you feel full for longer, supports steady blood sugar and feeds the good bacteria in your gut. Most health guidelines recommend roughly 25 to 30 grams a day for adults, yet many people fall well short. The good news is that adding more fibre is easy once you know where to find it. Here are 12 of the best foods to start with.

1. Lentils

Lentils are one of the richest sources of fibre you can buy, with about 8 grams in half a cup of cooked lentils. They’re also packed with plant protein, cook quickly and work beautifully in dal, soups, stews and salads.

2. Chickpeas

Half a cup of cooked chickpeas delivers around 6 grams of fibre. Toss them into salads, blend them into hummus, roast them for a crunchy snack or simmer them into a hearty chana masala.

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3. Black Beans

With roughly 7 to 8 grams of fibre per half cup, black beans are a filling addition to burrito bowls, tacos, soups and wraps. Canned beans work just as well as dried ones. Simply rinse them first to reduce the salt.

4. Chia Seeds

Chia seeds are tiny but mighty. Just 2 tablespoons (about 28 grams) provide around 10 grams of fibre. Stir them into yogurt, blend them into smoothies or soak them overnight in milk to make chia pudding.

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5. Oats

A bowl of oats is an easy way to start the day with fibre. Half a cup of dry rolled oats gives you about 4 grams, including a type of soluble fibre called beta-glucan, which is linked to healthy cholesterol levels.

6. Raspberries

Among fruits, raspberries are a standout, with about 8 grams of fibre per cup. Enjoy them fresh, add them to oatmeal or keep a bag of frozen berries handy for smoothies.

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7. Pears

A medium pear with its skin on provides around 5 to 6 grams of fibre. Keep the skin on whenever you can, because that’s where much of the fibre is found.

8. Avocado

Avocados are known for healthy fats, but they’re also rich in fibre, with about 5 grams in half a fruit. Spread it on whole-grain toast, slice it into salads or mash it into guacamole.

9. Broccoli

One cup of cooked broccoli contains roughly 5 grams of fibre, along with vitamin C and other nutrients. Roast it, steam it or stir-fry it with garlic for an easy side dish.

10. Green Peas

Peas are often overlooked, but half a cup of cooked green peas offers about 4 grams of fibre. Frozen peas are just as nutritious and make a quick addition to pasta, rice dishes and curries.

11. Almonds

A small handful of almonds, about 28 grams, gives you around 3.5 grams of fibre plus protein and healthy fats. They’re an easy snack to carry around, and a good alternative to chips or biscuits.

12. Sweet Potatoes

A medium sweet potato baked with its skin on contains about 4 grams of fibre. It’s naturally sweet, filling and versatile enough for both savoury meals and healthy desserts.

How to Add More Fibre the Easy Way

Start slowly. A sudden jump in fibre can cause bloating, so add a little more each day and let your body adjust. Drink plenty of water, because fibre works best when it’s well hydrated. Choose whole grains over refined ones, keep the skins on fruits and vegetables where you can, and try adding beans or lentils to at least one meal a day. Small swaps like these add up quickly, and before long, you’ll be reaching your daily fibre goal without even thinking about it.