Grow Your Own Fibre: The Top 10 High-Fibre Plants for Your Garden

Mar 29

Getting enough fibre in your diet doesn’t have to mean endless trips to the grocery store. With a little planning, you can grow a variety of fibre-rich plants right at home—whether in containers, raised beds, or directly in the ground. Not only does homegrown fibre reduce grocery costs, but it also ensures you’re consuming the cleanest, most nutrient-dense food possible.

Below, we’ve ranked the top 10 fibre-rich plants you can grow, based on their fibre content per serving, so you can start planning your high-fibre garden today!

1. Chia Seeds (Salvia hispanica) – 10g of Fibre per Ounce

Chia plants thrive in warm climates and can be grown in pots or directly in the garden. Once harvested, the tiny black or white seeds pack an impressive 10g of fibre per ounce, making them one of the highest plant-based sources of fibre. Add them to smoothies, yogurt, or make a simple chia pudding for a gut-friendly boost.

2. Basil Seeds (Ocimum basilicum) – 7g of Fibre per Tablespoon

Less known than chia seeds, basil seeds (yes, from the same plant that produces fragrant basil leaves!) are another superfood. They swell up in water just like chia and contain about 7g of fibre per tablespoon. Grow basil in pots or garden beds and harvest the seeds once flowers have dried out.

3. Black Beans (Phaseolus vulgaris) – 15g of Fibre per Cup (Cooked)

Dried beans store well for months, making them an excellent homegrown pantry staple. Black beans, in particular, contain 15g of fibre per cooked cup. They grow best in full sun and are easy to dry for long-term storage.

4. Lentils (Lens culinaris) – 15g of Fibre per Cup (Cooked)

Lentils are a powerhouse of both fibre and protein. They mature quickly compared to other legumes and provide 15g of fibre per cooked cup. Grow them in well-drained soil and harvest once pods dry out.

5. Chickpeas (Cicer arietinum) – 12g of Fibre per Cup (Cooked)

Chickpeas, or garbanzo beans, are a staple in many cuisines and are packed with 12g of fibre per cooked cup. They love warm weather and require minimal maintenance—just harvest the dried pods at season’s end.

6. Raspberries (Rubus idaeus) – 8g of Fibre per Cup

Berries are one of the few fruits with a decent amount of fibre, and raspberries top the list with 8g of fibre per cup. They grow well in garden beds or large containers and provide delicious, antioxidant-rich fruit all summer long.

7. Green Peas (Pisum sativum) – 9g of Fibre per Cup (Cooked)

Easy to grow and quick to harvest, peas offer 9g of fibre per cooked cup. They thrive in cooler temperatures and can be grown in early spring and fall for a double harvest.

8. Sweet Potatoes (Ipomoea batatas) – 6g of Fibre per Medium Potato (With Skin)

Sweet potatoes are not only high in fibre (6g per medium potato) but also rich in vitamins A and C. They’re easy to grow in warm climates and can be stored for months after harvest.

9. Brussels Sprouts (Brassica oleracea) – 4g of Fibre per Cup (Cooked)

Brussels sprouts are a hardy winter crop and provide 4g of fibre per cooked cup. They take longer to mature but are worth the wait for their nutrient density and gut-friendly fibre.

10. Carrots (Daucus carota) – 3.5g of Fibre per Cup (Raw)

Carrots are one of the easiest vegetables to grow and store, making them a great addition to any garden. With 3.5g of fibre per cup, they contribute to a fibre-rich diet while also being an excellent source of beta-carotene.

How to Plan Your High-Fibre Garden

Container Gardening: If you have limited space, opt for basil, chia, raspberries, or carrots in pots.
Raised Beds: Perfect for beans, peas, and Brussels sprouts, which need well-drained soil.
In-Ground Gardens: Sweet potatoes and chickpeas thrive in larger spaces with loose, nutrient-rich soil.

By growing your own fibre-rich foods, you’ll not only save money but also ensure your diet is free from pesticides, herbicides, and unnecessary processing. Plus, your gut microbiome will thank you!

Next up in our series: Protein Powerhouses—The Best Whole-Food Sources of Protein. Stay tuned!

The Wilson Family