1. Wholegrains
Wholegrains such as wholemeal bread, wholewheat pasta, oats, wholegrain rice, wholewheat couscous, quinoa and popcorn are all rich in fibre. They are made up using the ‘whole’ of the grain, which keeps in tact the fibrous outer layer, unlike refined carbohydrates that have been stripped of the high-fibre outer layer of the grain.
Fibre is digested slowly by our body, which means it can keep us feeling fuller for longer. Not all types of fibre are digested by the body – the benefit is that they add bulk to our diet and help food to pass through the gut – this is why fibre is known for its digestive benefits.
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2. Pulses
Pulses such as lentils, beans and peas are high in both fibre and protein. A rich source of plant-based protein, they make a good choice for anyone following a vegetarian or vegan diet. The combination of protein and fibre in pulses makes them a filling choice.
Discover interesting ways to use quinoa, lentils, kidney beans and black beans.
3. Vegetables
Vegetables are an excellent source of fibre and they contain a high amount of water, which can add bulk to our diet without adding many calories. Keep the skin and peel on potatoes and carrots for a bigger dose of fibre.
4. Fruit
Just like vegetables, fruits are also a great source of fibre and have a high water content to help keep you feeling full. Strawberries, bananas and pears are particularly high-fibre choices.
See our healthy strawberry and healthy banana recipes.
5. Nuts & seeds
Nuts like peanuts, almonds and Brazil nuts, and seeds like pumpkin and sunflower seeds are rich in both protein and fibre. Easy to transport, they can make a great snack choice to fill you up between meals. Choose unsalted, plain versions to avoid eating excess salt and saturated fat.
6. Meat
Meats such as chicken and beef are some of the best sources of protein available. Chicken contains over 90% protein, making it a great choice when you’re hungry. Combine with some high-fibre wholegrains for ultimate satiety. Take a look at our chicken and beef recipe collections for ideas.
7. Fish
Fish is another fantastic source of protein to help fill you up for longer. Choose lean white fish such as haddock for low-fat protein, or go for oily fish such as salmon and mackerel for protein combined with healthy unsaturated fats, including omega-3.
Get inspired with our easy fish recipe collection.
8. Dairy
If you don’t eat meat or fish, milk, cheese and yogurt are all high-protein foods too. Including dairy foods in your snacks or meals will help to satisfy hunger cravings by helping you to feel full. Choose low-fat versions to avoid too much saturated fat, and in the case of yogurt, opt for plain or no-added-sugar options.
9. Eggs
Whichever way you like them cooked, eggs are a great source of protein. The egg yolk is where most of the fat and calories come from, so if you’re looking for a lean source of protein, an egg white omelette is a good choice. Egg whites are essentially pure protein.
Discover 20 egg recipes for dinner.
10. Protein powders
Protein powders are an easily accessible source of protein. Protein shakes made with milk or water can be useful as a filling snack between meals, or as a meal replacement if you’re in a rush. You can also add a scoop to your morning porridge for some extra protein, or add to pancakes and smoothies to power you through until lunch.
This article is produced in association with Nutracheck, the calorie- and nutrient-tracking app.
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Emma White (ANutr, MSc Human Nutrition) is Senior Nutritionist for the calorie and nutrient tracking app Nutracheck. She is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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