Add these foods to your grocery list to up your fibre intake.

Fibre is just as important as protein in your diet. It helps keep your gut healthy and protects against cardiovascular disease, diabetes, and bowel cancer. The recommended daily intake is 25 grams for women, while for men, it's 38 grams. But many of us aren't even getting close to that. Adding a few well-chosen foods to your plate can help you reach your goals. Here are 10 fibre-rich foods to add to your grocery cart this week.

1. Lentils

Photography: Tango | Food Styling: Michelle Diamond | Prop Styling: Caroline Simon

One cup of cooked lentils contains about 15 grams of fibre, making them ideal for quickly boosting your score. Add them to your soups, salads, dahl, or veggie balls.

Get the recipe for our Chickpea & Lentil Curry here.

2. Chickpeas

Versatile and economical, chickpeas can be added to any recipe: salads, curries, hummus, soups, etc. In addition to being rich in fibre, they provide plant-based protein and slow-burning carbohydrates that sustain energy over time. 

Get the recipe for our Roasted Chickpea & Sweet Potato Bowls here.

3. Raspberries

Small but mighty, raspberries are among the richest fruits in fibre. Just one cup provides about a third of your daily needs! Perfect in a bowl of yogurt, on top of oatmeal, snacked on their own, or in your dessert, they combine deliciousness with digestive benefits. 

Get the recipe for our Raspberry Crumble Cake here.

4. Peas

Don't underestimate this freezer classic! Peas are high in fibre and can be used in everything from fried rice to salads, pasta, and frittatas. They also add a touch of sweetness and colour to your dishes. 

Get the recipe for our Mashed Peas with Ginger & Mint here.

5. Chia Seeds

These tiny seeds are true nutritional powerhouses. In addition to providing almost 5 grams of fibre per serving, they're rich in omega-3, anti-inflammatory fats. Sprinkle them over your bowls, blend them into a pudding, or let them swell in your favourite drink. 

Get the recipe for our Blueberry Chia Pudding here.

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