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The Best Plant-Based Foods for Adding Fibre to Your Diet and Why You Should Start Adding Them To Your Plate Today!

Flat lay of two pieces of seed bread with avocado and vegemite. Jar of vegemite and half an avocado in the background


If you are feeling sluggish and bloated lately - it might be time to add some fibre to your diet! Trust us, your gut will thank you. Fibre is like the superhero of nutrients! According to this article from Harvard School of Public Health, it helps regulate digestion, lowers your risk of cancer and heart disease, and even improves your blood sugar control. Plus, it's found in all sorts of tasty plant-based foods!

If you're not sure where to start, don't worry. We've got you covered with some fun fibre-packed options that'll keep your taste buds happy. Let's dive in!

First up, chia seedsThese little guys are like the magic beans of the food world. Not only are they high in both soluble and insoluble fibre (more on that below), but they're also loaded with omega-3s, calcium, and iron. You can add them to smoothies, sprinkle some on your morning oats, or even whip up a chia pudding for a tasty treat. We love chia seeds so much, we use them in basically our whole Stone Age Staples Product Range! Keen to learn more about chia seeds? Check out our article on 5 Nutrient Packed Nuts, Seeds & Whole Grains for more info.

So, what is the difference between soluble and insoluble fibre?  

  • Soluble fibre: dissolves in water to form a gel-like substance that can slow down digestion and promote a feeling of fullness. This can help lower cholesterol levels, regulate blood sugar, and promote the growth of beneficial gut bacteria. 
  • Insoluble fibre: does not dissolve in water and passes through the digestive system largely intact. This can help promote regular bowel movements, prevent constipation, and reduce the risk of certain types of cancer, such as colon cancer

Now we’ve cleared that up for you! If you're looking for a savoury fibre option, black beans are where it's at. These legumes are a great source of both soluble and insoluble fibre, as well as protein, iron, and other essential nutrients. You can use black beans in all sorts of dishes, from burritos & tacos, to soups and pastas! They're incredibly versatile and can be seasoned in a variety of ways to suit your taste buds. These truly are our favourite bean and we use them in heaps of our delicious recipes, including our Sweet Potato Mexican Jacket Potatoes!

Now, let's talk about fruit. If you're craving something sweeter, apples and pears are great options. One medium apple contains around 4 grams of fibre, while one medium pear has around 5.5 grams. Berries are also an excellent choice - one cup of raspberries has a whopping 8 grams of fibre. Try adding some fresh fruit to your brekkie, or enjoy it as a snack throughout the day. Oh and did you know that avocado is technically a fruit? And you guessed it, they are fully loaded with fibre too! One medium sized avo contains a whopping 10 grams of fibre. Keen to make that ripe avo last that much longer? Check out this awesome storage tip from Whole30.  

Vegetables are also a fantastic source of fibre. Artichokes are a standout option - one medium artichoke has around 10 grams of fibre! Other high-fibre veggies include broccoli, brussels sprouts, and sweet potatoes. One tasty hack to load up on those artichokes is to add them to a roast veggie pizza! Homemade wood-fired Pizza is a Sunday night tradition at our house!! And artichokes are pretty much always on the menu!!  

Last but not least, whole grains are a fibre powerhouse. Quinoa has around 5 grams of fibre per cooked cup, while brown rice has around 3.5 grams. Other options include oats, barley, and whole wheat. You can try swapping out white bread for whole grain bread, or try whole grain pastas and cereals for a fibre boost. The team at Stone Age Staples love the Girolomoni Organic Spelt Spaghetti! Use it with our Spaghetti Alla Napoletana recipe. You and your gut can thank us later! 

Now, before you go adding fibre to your diet like crazy, remember that most of us are not getting enough fibre currently, so make sure you do it gradually and drink plenty of water. Too much fibre too fast can lead to some digestive discomfort. But once your body adjusts, you'll be feeling lighter, healthier, and more energised than ever before! 


In summary, fibre is a crucial nutrient that provides a range of health benefits. By incorporating fibre-rich foods like chia seeds, black beans, fruits, vegetables, and whole grains into your diet, you can improve your digestion, lower your risk of disease, and control your blood sugar levels. Plus, these foods are delicious and versatile, so you can have fun experimenting with new recipes and flavours. So go ahead and add some fibre to your plate - your gut will thank you!

Finally, if you are looking for delicious ways to add more fibre to your daily routine. Just two slices of Stone Age Staples Gluten Free Original Loaf with half an avocado contains a massive 17 grams of dietary fibre!!! That’s close to 50% of your daily requirements in one sitting. Boom! 

Saucepan of tomato pasta being picked up and twirled by tongs

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