High-Fibre Options Readily Available

Oats

Oats are a whole grain widely available in UK supermarkets, typically sold as rolled oats or porridge oats. They contain approximately 10-11g of fibre per 100g, with approximately 389 kcal per 100g. Fibre content includes both soluble fibre (beta-glucan) and insoluble fibre.

Nutrient	Per 100g	Per 40g serving
Energy	389 kcal	156 kcal
Protein	17g	7g
Carbohydrates	66g	26g
Fibre	11g	4.4g
Fat	7g	3g

Lentils

Tinned lentils are shelf-stable and require no preparation, widely available in UK supermarkets. Drained tinned lentils contain approximately 3g of fibre per 100g and approximately 32 kcal per 100g. Dried lentils, when rehydrated, have similar nutritional characteristics but with different water content affecting serving size.

Nutrient	Per 100g (tinned, drained)	Per 100g (dried)
Energy	32 kcal	353 kcal
Protein	2.5g	25g
Fibre	3g	11g
Carbohydrates	5g	63g

Tinned Beans

Tinned beans (chickpeas, black beans, kidney beans) are shelf-stable and widely available in UK supermarkets. Drained tinned beans contain approximately 5-6g of fibre per 100g and approximately 85-100 kcal per 100g depending on the type. Salt content varies by product and brand.

Bean Type	Fibre per 100g	Protein per 100g	Energy per 100g
Chickpeas	5g	7g	85 kcal
Black Beans	6g	8g	87 kcal
Kidney Beans	6g	9g	100 kcal

Wholegrain Bread

Wholegrain and wholemeal bread are commonly stocked in UK supermarkets. Typical wholemeal bread contains approximately 6-8g of fibre per 100g and approximately 215 kcal per 100g. Specific values vary by product, with some specialty breads containing additional seeds and grains.

Bread Type	Fibre per 100g	Protein per 100g	Energy per 100g
Wholemeal	7g	9g	215 kcal
Wholegrain with seeds	8g	10g	230 kcal
White bread	2g	8g	220 kcal

Fibre and Satiety Context

Fibre is a carbohydrate that the human digestive system cannot fully break down. It is found primarily in plant-based foods including vegetables, fruits, grains, legumes, nuts, and seeds.

Research has examined associations between fibre content and various physiological responses, though individual responses vary widely. Factors affecting eating patterns and food choice include texture, taste, preparation convenience, and personal preference.

Water content, particle size, and the ratio of soluble to insoluble fibre all contribute to the physical properties of food. These characteristics may influence how quickly food is consumed and other eating-related factors.

Energy density—the amount of energy per unit of food weight—varies among high-fibre foods. Some high-fibre options (like nuts and oats) are more energy-dense, whilst others (like vegetables and beans) are less energy-dense.