There are many good reasons to bring fiber-rich foods abundantly to the table: They keep slim, protect against disease and can even prolong life. Even so, most eat too little of it. Read interesting facts about fibre-rich foods here, how to meet your daily needs and whether preparations make sense.
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Fiber: Foods of plant origin
According to the German Society for Nutrition (DGE), adults should consume 30 grams of total fiber per day, i.e. soluble (in fruits and vegetables) and insoluble (cereals and legumes), in order to benefit from their health-promoting effects. However, the Germans, with an average of just 22 grams of fibre per day, are well below this recommendation.
The reason: There is too much meat, eggs, cheese and milk or pasta and potatoes on their meal plan. Fibre rich, on the other hand, would be cereals, legumes, nuts, fruits and vegetables. So to get more of the health boosters, you should more often pack food of plant origin on the plate, especially cereal products are real fiber bombs: Three to four slices of wholemeal bread, for example, already cover half of it Daily needs.
Eat high fiber-drink enough
Don’t forget to drink enough if you’re eating high-fibre, especially if you’re not yet used to high-fibre foods. Anyone who has rarely had wholemeal bread, legumes and salad on their plate so far should slowly get used to it. Because many of the indigestible components in the large intestine are decomposed by bacteria, resulting in gases that can lead to unpleasant bloating and fullness. So don’t increase the amount of fiber too suddenly, chew thoroughly drink a lot to prevent these initial digestive problems from fiber-rich foods.
Cleverly combine fiber rich foods
To eat high fibre, however, you don’t have to freeze a leitoo-shade of culinary life with ground fresh grain porridge, spicy natural rice or grey wholemeal noodles. Simply pay more attention to the ingredients (supposedly) high-fibre foods: For cereal products, for example, whole wheat flour should be paramount. The term “from the whole grain” or “whole grain” is also a good clup. Rye flour contains almost twice the amount of fiber compared to wheat flour. Those who bakes themselves, for example, can simply replace half of the white flour with wholemeal flour and have already increased their fibre quota properly.
In addition to cereal products, fruit and vegetables are also good suppliers of fibre. Since they also contain a lot of water, this fresh food is twice healthy. Therefore, you can start your day with a muesli with nuts and fruits with a decent fibre base.
The table below gives you a glimpse of how to supplement your meal plan with high-fibre foods to boost your daily ration.
Dietary fiber: Table high-fiber foods
| Products | Fiber (g / 100 g) |
| Amaranth | 10.3 |
| Fruitcake | 14 |
| Fruit Müsli (without sugar) | 7.7 |
| Barley grain | 9.8 |
| Graham bread | 8,4 |
| Spelt, spelt | 8,8 |
| Oatmeal (whole grain) | 10 |
| Bran Flakes | 18 |
| Crispbread | 14 |
| Maize (popcorn) | 10 |
| Müsli cookie | 8 |
| Pumpernickel | 9,3 |
| Rye bread | 6,5 |
| Rye flour type 997 | 8,6 |
| Rye whole grain meal type 1800 | 13,9 |
| Whole grain wheat flour type 1700 | 11,7 |
| Wheat bran | 45,1 |
| Wheat flour type 1050 | 5,2 |
| Vegetables and salad | |
| Artichoke | 10,8 |
| Broccoli | 3 |
| Fennel | 2 |
| Garden Cress | 3,5 |
| Kale | 4,2 |
| Turnip/Rutabaga | 2,9 |
| Pumpkin | 2,2 |
| Carrot | 3,6 |
| Okra | 4,9 |
| Paprika | 3,6 |
| Brussels sprouts | 4,4 |
| Beetroot | 2,5 |
| Red cabbage | 2,5 |
| Black salsify | 18,3 |
| Spinach | 2.6 |
| Sweet potato | 3,1 |
| Jerusalem artichoke | 12,1 |
| White cabbage | 3 |
| Sweet corn | 4 |
| Fruit | |
| Apple, dried | 10,7 |
| Apricot, dried | 17,3 |
| Avocado | 6,3 |
| PEAR, dried | 13,5 |
| Blackberries | 3,2 |
| Currants, black | 6,8 |
| Kumquat | 3,7 |
| Nectarine | 2 |
| Peaches, dried | 11,7 |
| Plums, dried | 18,8 |
| Sultanas, dried | 5,4 |
| Legumes and nuts | |
| Beans, white, mature | 23,2 |
| Ripe peas, | 16,6 |
| Chickpeas | 15,5 |
| Chia seeds | 34,4 |
| Peanut kernels | 11,7 |
| Peanut sauce | 8,1 |
| Hazelnut kernels | 8,2 |
| Coconut flakes | 24 |
| Pumpkin seeds | 8,8 |
| Flax seed, unpeeled | 35 |
| Lenses | 17 |
| Macadamia nuts | 11,4 |
| Pecans | 9,5 |
| Pistachio nuts | 10,6 |
| Sesame seeds | 11,2 |
| Soy beans, soy meat | 22 |
| Sunflower seeds | 6,3 |
| Walnut kernels | 6,1 |
Fiber-rich foods: to meet your needs
To get to the recommended 30 grams of carbohydrates per day, must carefully choose high-fiber foods. The DGE proposes the following “daily menu” for example:
- 3 slices whole wheat bread
- 1 serving of fruit Müsli
- 2 to 3 medium potatoes
- 2 medium-sized carrots
- 2 Kohlrabi
- 1 Apple
- 1 serving of rote Grütze
High fiber diet: preparations are necessary and useful?
High-fiber supplements there are some buy agar agar, pectin, wheat bran and guar gum. They are available mostly as powders that dissolve in water and drinks, there are but also finished mixed drinks, tablets or granules.
Putting fiber preparations, for example, for constipation or if high-fiber foods are not tolerated.
However, they are not a complete substitute for fiber-rich food, because the fiber in preparations are isolated and the nutrients that also supplies the fiber-rich food, do not exist. In addition, such preparations are often expensive.
So if you would like to include more fiber and suffers no intolerance, should this better have appropriate high-fiber foods, say: lots of fruits, vegetables and whole grains, do.