7 High-Fibre Foods That Support Energy, Digestion, and Long-Term Health
Fibre might not get the same spotlight as protein or healthy fats, but it’s one of the most important nutrients for digestion, energy, and overall health. And if you're focusing on high-protein eating, adding enough fibre is essential for balance, regularity, and gut health.
In this article, we highlight seven of the best high-fibre foods you can easily integrate into your daily routine, plus how to pair them with protein sources like Roam bars to support a well-rounded, nutrient-dense diet.
Why Fibre Matters More Than You Think
Fibre is the indigestible part of plant foods that supports gut health, regulates blood sugar, and helps keep you full. Despite its benefits, most people in the UK consume far less than the recommended 30g per day.
Fibre helps to:
- Improve digestion and regularity
- Lower cholesterol levels
- Maintain steady energy by slowing carbohydrate absorption
- Promote a healthy gut microbiome
- Support long-term heart and metabolic health
Seven fibre-rich foods that are easy to add to your meals and snacks.
🫘 Chickpeas
Fibre per 100g (cooked): ~7.6g
Rich in both soluble and insoluble fibre, chickpeas support digestion and blood sugar control. Great in curries, salads, or roasted as a snack.
🥑 Avocados
Fibre per 100g: ~6.7g
Not only are avocados loaded with fibre, but they also offer heart-healthy fats and potassium. Ideal for topping toast or adding creaminess to smoothies.
🍇 Raspberries
Fibre per 100g: ~6.5g
One of the highest-fibre fruits, raspberries provide antioxidants alongside gut-boosting fibre. Add to yoghurt or oats for a nutrient-dense breakfast.
🥔 Sweet Potatoes (with skin)
Fibre per 100g (cooked): ~3g
A complex carb that delivers fibre, beta-carotene, and slow-release energy. Great roasted, mashed, or baked.
🥜 Almonds
Fibre per 100g: ~12.5g
A calorie-dense but fibre-rich snack. Combine with fruit for a balanced snack or use in homemade energy bars.
🥬 Kale
Fibre per 100g: ~3.6g
This nutrient-dense green is high in fibre, antioxidants, and calcium. Best served sautéed, steamed, or blended into smoothies.
🍖 Roam Grass-Fed Protein Bars
Fibre per bar: 4g
Roam bars are a unique entry in this list; not only do they deliver 20g of clean, grass-fed beef protein and include 4g of fibre with zero sugar, gums, or sweeteners. Unlike traditional protein bars filled with sugar alcohols or additives, Roam provides a high-protein, high-fibre snack that’s truly functional.
🍽️ How to Add More Fibre to a High-Protein Diet
Balancing protein and fibre is the key to staying full, energised, and regular. Here’s how to do it:
Pair protein with plants – Add veggies or legumes to your meals
Snack smarter – Choose options like Roam bars, nuts, or fruit over processed foods
Keep skins on – Eat potatoes, apples, and carrots with the skin for more fibre
Gradually increase intake – Sudden fibre spikes can cause discomfort, so build slowly
Stay hydrated – Fibre works best when you’re drinking enough water
Final Thoughts
Fibre is essential, but often overlooked, in high-protein lifestyles. Including a range of foods that have high fibre ensures your digestion, energy, and long-term health stay supported.
With 4g of fibre and 20g of protein in just 120 calories, Roam bars are the rare combination of gut-friendly and performance-focused. When you’re building a balanced diet, don’t just count protein—count on fibre too.
🔥 Roam. Real Fuel. Real Food.
High protein. High fibre. No compromise.
Further Reading
How bad is ultra-processed food? - Which
How to eat more of the lifesaving nutrient 90% of us lack - BBC