High fibre foods

By DietTribe · Updated 4 August 2026 · How we source our data

There's no single "best" high fibre food — a mix across food groups gets you to the 25–30g/day target fastest. Below is a starting-point list by food group, with realistic serve-size amounts.

Seeds & grains

Chia seeds are the standout here at around 34g fibre per 100g — even a tablespoon (~4g fibre) is a meaningful serve. Rolled oats are around 10g fibre per 100g dry, so a typical porridge serve (~40g dry oats) provides roughly 4g. Wholemeal bread carries around 6–7g fibre per 100g, several times more than white bread. Bran-based breakfast cereals are among the most concentrated packaged sources, often 15g or more per 100g — check the nutrition panel, since "bran" branding doesn't always mean genuinely high fibre once you account for serve size.

Legumes

Cooked lentils, chickpeas, and kidney or baked beans typically provide 7–8g fibre per 100g — among the highest fibre-per-gram foods in a normal diet, and one of the easiest ways to close a fibre gap through the week. A standard half-cup serve of most legumes gets you 5g or more.

Fruit

A medium apple (with skin) provides around 2.5–3g fibre; a medium banana around 2.5g; an avocado around 7g per half. Skin matters — peeling an apple removes a meaningful share of its fibre, since much of it sits close to the skin. Berries (raspberries especially) are among the highest-fibre fruits per 100g.

Vegetables

Broccoli, peas, and sweet corn each provide roughly 2–4g fibre per 100g cooked. Vegetables generally contribute smaller amounts per serve than legumes or seeds, but eating a wide variety across the day adds up — and brings the vitamin and mineral variety a narrower high-fibre diet would miss.

Finding fibre content on packaged NZ products

DietTribe doesn't yet have a dedicated fibre filter on our products page — for now, the nutrition information panel on any packaged product (or the product's detail page on our site, where we display it) is the reliable way to check fibre-per-100g before buying.

Frequently asked questions

Does cooking reduce fibre content?

Not by much — fibre is largely heat-stable, so cooked vegetables and legumes keep most of their fibre content. What changes more with cooking is how much you actually eat (a cup of raw spinach cooks down to a couple of tablespoons), which can mean you eat more fibre per serve once cooked, not less.

Is white bread or white rice a useful fibre source?

Not really — refining strips out the bran and germ that carry most of the fibre. Wholemeal bread and brown rice have several times the fibre of their white equivalents for a similar serve.

Are fibre supplements as good as fibre from food?

For bulk and regularity, largely yes — but whole foods bring fibre alongside vitamins, minerals and other plant compounds a supplement doesn't replicate. Food is the better default; supplements are a reasonable top-up.

Medical & accuracy disclaimer: DietTribe provides general information, not medical advice or a personalised nutrition assessment. Traffic lights reflect manufacturer-declared nutrition information per 100g against the FSANZ reference thresholds, not your individual dietary needs — talk to a dietitian about your diet, especially if you're managing a medical condition. Product formulations change; always check the nutrition information panel on the physical package, and confirm with the manufacturer if unsure.

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