Weight loss guru Dr Michael Mosley has urged those looking to sheds excess pounds to eat these five fibre-filled foods.

Less than 90 per cent of people in the global West don't consume enough fibre, which is found mostly in whole grains, fruit, vegetables and pulses.

Taking to Instagram, the official account for the doctor's Fast 800 programme posted: "Fibre is an essential for maintaining a healthy digestive system. It feeds the 'good' bacteria in the gut, and in turn, those bacteria play crucial roles in many aspects of your health including blood sugar control, immune system, weight and even brain function."

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Its role in weight control and even weight loss is something which many may overlook when trying to shed the pounds. This is because fibre rich foods keep you fuller for longer, so you are inclined to eat less, while potentially improving your metabolism.

Not only this, but sufficient levels of fibre in your diet could protect against certain cancers and type 2 diabetes, experts say. Dr Mosley recommends consuming approximately 30g of soluble and insoluble fibre every day.

Soluble fibre can be found in things such found in the soft flesh of fruit, vegetables and pulses. While insoluble fibre, is contained mainly in the outer shell of seeds, grains, fruits and vegetables.

On Dr Mosley's Fast 800 blog, the weight loss expert has outlined some of the top fibre filled foods to incorporate into your diet. Below is a look at the five foods he says will keep you full for longer, potentially stopping you from putting on extra weight.

Five fibre rich foods Dr Mosley recommends


It's not just the classic baked beans which boosts your fibre. The likes of chickpeas, kidney beans, edamame beans and butter beans are all also brilliant sources of fibre. Add them to salads, soups and other everyday dishes and you'll be well on your way to getting enough fibre.


Around 100g of rolled oats packs a whopping 10g of fibre, a third of your daily recommended amount. Dr Mosley says that porridge has a powerful soluble fibre called beta-glucan. This has been associated with reduced cholesterol levels, blood sugar management and increased growth of good bacteria in the digestive tract.


Avocados are a good source of fibre and can easily be eaten as part of your lunch or evening meal. It also provides much of your needed daily source of healthy fats.


Delicious and perfect for those with a sweet tooth, a medium sized pear packs in 6g of fibre. Pears, like all fruit, are a super source of both soluble and insoluble fibre.

Nuts and seeds

Dr Mosley says that nuts like pistachios and almonds, and seeds like chia, flax and sunflower seeds are "tiny packages of fibre and nutrients". Nuts also have the added bonus of being a good source of protein.

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