Most people in the UK fall short on fibre, and the air fryer makes the fibre-rich foods — pulses, vegetables, wholegrains — genuinely appealing. These seven recipes are all high in fibre, filling and simple.
Key takeaways
Q: What are good high-fibre air fryer foods?
A: Chickpeas, beans, vegetables like broccoli and sprouts, sweet potato and wholegrains all crisp or roast well and are high in fibre.
Q: Why eat more fibre?
A: Fibre supports digestion and helps you feel full, and most adults get less than the recommended amount.
Seven high-fibre air fryer recipes
| Recipe | Fibre | Calories |
|---|---|---|
| Crispy chickpeas | 7g | 164 |
| Roasted Med veg | 5g | 96 |
| Brussels sprouts | 4g | 90 |
| Sweet potato cubes | 5g | 180 |
| Garlic broccoli | 3g | 80 |
| Cauliflower bites | 3g | 110 |
| Honey parsnips | 5g | 140 |
1. Crispy chickpeas (7g fibre)
The fibre champion — our crispy chickpeas.
2. Roasted Mediterranean veg (5g fibre)
A colourful tray of Mediterranean vegetables.
3. Brussels sprouts (4g fibre)
Charred and nutty — air fryer sprouts.
4. Sweet potato cubes (5g fibre)
Skin-on for extra fibre — air fryer sweet potato.
5. Garlic broccoli (3g fibre)
Quick and green — air fryer broccoli.
6. Cauliflower bites (3g fibre)
Crisp and versatile — air fryer cauliflower.
7. Honey parsnips (5g fibre)
Sweet and golden — air fryer parsnips.
Why fibre matters
Fibre supports healthy digestion, helps you feel full and is part of most balanced, liver-friendly eating patterns. Build meals around vegetables, pulses and wholegrains, increase fibre gradually, and drink plenty of water. For the bigger picture, see our fatty liver diet recipes and low-fat recipes — with any specific plan coming from your GP or dietitian.
Frequently asked questions
What air fryer foods are highest in fibre?
Chickpeas and other pulses top the list, followed by vegetables like sprouts and broccoli, and skin-on sweet potato.
Does air frying reduce fibre?
No — air frying doesn't remove fibre. Keeping skins on vegetables like sweet potato actually retains more of it.
Is this medical advice?
No. These are general healthy-eating ideas. If you're increasing fibre for a condition such as a fatty liver, do it gradually and follow guidance from your GP or dietitian, the NHS and the British Liver Trust.