Is any meat high in fibre? The surprising truth about meat and dietary fibre

December 14, 2025 •

4 min read

Meat, poultry, fish, and dairy products naturally contain zero dietary fibre. Fibre is a carbohydrate that the human body cannot digest and is found exclusively in plant-based foods, which is why the answer to "Is any meat high in fibre?" is no.

Quick Summary

Pure meat contains no dietary fibre because fibre is derived solely from plants. For adequate intake, fibre must come from plant-based foods like fruits, vegetables, whole grains, and legumes. While meat offers protein and other nutrients, it does not contribute to your daily fibre requirements.

Key Points

Meat is fibre-free: All forms of pure meat, including beef, poultry, pork, and fish, contain zero dietary fibre.
Fibre is plant-based: The only natural source of fibre is plants, such as fruits, vegetables, grains, legumes, nuts, and seeds.
Processed meats can contain fibre: Any fibre found in processed meat products is an additive, not an inherent component of the meat itself.
Pairing is key for balance: To get adequate fibre, you must combine meat with fibre-rich plant foods like beans, whole grains, and vegetables.
Fibre is crucial for health: A high-fibre diet supports digestive health, helps manage weight, and reduces the risk of chronic diseases like heart disease and diabetes.
Focus on whole foods: Prioritise whole plant foods to increase your fibre intake, as they offer the most health benefits.

The Fundamental Difference: Animal vs. Plant-Based Foods

The most straightforward answer to the question "Is any meat high in fibre?" is no. Dietary fibre is a type of carbohydrate that is indigestible by the human body and is found exclusively in plant-based foods. This includes fruits, vegetables, whole grains, nuts, seeds, and legumes. Animal products, such as beef, chicken, pork, and fish, are rich in protein, fats, and various vitamins and minerals, but they lack fibre entirely.

To understand why, it's necessary to look at the cellular structure of plants. The rigid cell walls of plants are made of cellulose and hemicellulose, which are types of insoluble fibre. These structures provide bulk and help with digestion. Other components like pectins and gums found within plant cells are forms of soluble fibre. Animals simply do not have this cellular composition, meaning the tissues that make up meat—muscle, fat, and connective tissue—do not contain fibre.

The Importance of Fibre in a Balanced Diet

While meat is an important source of protein, iron, and B vitamins, ignoring fibre can lead to various health problems. A high-fibre diet is linked to numerous health benefits, including:

Improved Digestive Health: Insoluble fibre adds bulk to stool, promoting regular bowel movements and preventing constipation.
Lower Cholesterol: Soluble fibre helps lower bad (LDL) cholesterol by binding to it in the digestive tract.
Better Blood Sugar Control: Soluble fibre can slow the absorption of sugar, which helps regulate blood sugar levels.
Weight Management: High-fibre foods are more filling, helping to control appetite and manage weight.
Reduced Risk of Chronic Diseases: A diet rich in fibre is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers, including colorectal cancer.

Can Processed Meats Contain Fibre?

This is a common point of confusion. Some processed meat products, like sausages, patties, or meatballs, might have added fibre, but this is not a natural component of the meat itself. Manufacturers add plant-based ingredients like wheat bran, oat fibre, or corn bran as fillers, extenders, or texturizing agents. The fibre content in these products is an additive, not an inherent property of the meat.

Comparison: Fibre in Meat vs. Plant-Based Foods

To put the fibre content into perspective, consider the following comparison. The data for meat reflects its natural zero-fibre state, while the plant-based examples highlight foods renowned for their high fibre content.


Food Item	Typical Fibre Content (per 100g)	Primary Nutrient	Commentary
Chicken Breast (skinless)	0g	Protein	A lean, high-protein choice, but contains no fibre.
Beef Steak	0g	Protein, Iron	A great source of protein and iron, but offers no dietary fibre.
Lentils, cooked	~7.9g	Fibre, Protein	An excellent plant-based source of both fibre and protein.
Avocado	~6.7g	Fibre, Healthy Fats	Rich in both fibre and monounsaturated fats.
Oats, rolled	~10g	Fibre, Carbohydrates	A fantastic breakfast option, known for its high soluble fibre.
Chia Seeds	~34.4g (per 100g)	Fibre, Omega-3s	One of the most concentrated sources of dietary fibre.

Combining Meat with Fibre-Rich Foods

For those who enjoy eating meat, the solution is not to eliminate it but to pair it with fibre-rich ingredients to create a balanced meal. This is often how many traditional cuisines have long combined these nutritional elements. Here are some simple strategies to increase your fibre intake alongside meat:

Use Legumes as a Side or Filler: For a ground beef meal like tacos or chili, add black beans or lentils. This significantly boosts fibre content while reducing the total amount of meat needed.
Load Up on Vegetables: Serve grilled chicken or steak with a large side salad packed with leafy greens, bell peppers, and artichoke hearts. A hearty beef stew can be bulked up with carrots, peas, and root vegetables.
Incorporate Whole Grains: Pair your meat dishes with whole grains like brown rice, quinoa, or barley instead of refined white pasta or rice. For instance, serve a lean pork chop with a side of pearled barley and steamed broccoli.
Add Nuts and Seeds: Garnish salads with chicken or fish with a sprinkle of high-fibre nuts and seeds like almonds or chia seeds for an added nutritional punch.

Conclusion

In summary, no meat is high in fibre. Since dietary fibre is found exclusively in plant-based sources, animal products like meat, fish, and dairy contain none. However, this doesn't mean you can't have a fibre-rich diet while also eating meat. By deliberately incorporating plenty of high-fibre plant foods—such as legumes, vegetables, whole grains, nuts, and seeds—into your meals, you can enjoy the protein and nutrients that meat provides while reaping the extensive health benefits of dietary fibre. The key is balance and mindful meal composition, focusing on whole foods rather than relying on processed products with added fibre.

Frequently Asked Questions

No, no type of meat contains dietary fibre. Fibre is a component of plant cells, and since meat is animal tissue, it lacks this nutrient entirely.

Fibre is the indigestible part of plant foods, like the cell walls of vegetables and grains. Since animals are not plants, their muscular and connective tissues, which constitute meat, do not contain any fibre.

Excellent sources of dietary fibre are exclusively plant-based, including fruits, vegetables, whole grains like oats and brown rice, legumes such as beans and lentils, and nuts and seeds.

The key is to pair meat with high-fibre plant foods. You can add vegetables to a stir-fry, incorporate beans into a chili, or serve meat alongside a large salad with whole grains like quinoa.

Yes, many plant-based meat alternatives do contain fibre because they are made from high-fibre plant sources like soy, peas, or wheat protein. Their fibre content depends on the specific ingredients used.

While some processed meats may have fibre added by manufacturers, it is generally healthier to get fibre from whole foods. Processed meats can be high in saturated fat and sodium, and whole plant foods provide a wider range of beneficial nutrients.

Cooking meat has no effect on its fibre content. Since meat starts with zero fibre, it will still have zero fibre after it is cooked.