Fiber-rich foods should form a large part of the diet as they have positive effects on our health. Fiber is particularly important for digestion. How the body can still benefit from it and which foods are rich in fiber.
Why are high-fiber foods so important?
Dietary fiber – the word “dietary fiber” is in the name. Why should we ingest them with food at all? And also specifically focus on foods that contain a lot of fiber? The answer: Dietary fibers are of great importance for digestion. Fiber-rich foods stimulate the stomach and intestinal functions and prevent both constipation and diarrhea. In addition, thanks to fiber, foods make you feel full for longer and prevent food cravings. That is why many diets rely on the effect of indigestible food components. Dietary fibers even protect against various diseases such as diabetes or cardiovascular diseases. These many benefits should be reason enough to adopt a diet high in fiber.
Which foods contain the most fiber?
Experts recommend consuming at least 30 grams of fiber daily. But what is the most fiber in? Our top 10 reveal it:
So small and yet so rich in nutrients. At 100 grams, psyllium husks even have almost 80 grams of dietary fiber. Linseed and chia seeds also have a good balance with around 38 grams and 34 grams respectively. These superfoods are great for baking or as a topping on muesli and yogurt.
The fiber in concentrated form can be found in wheat and spelled bran. However, caution is advised here, because bran swells up in the stomach. Therefore, always drink enough liquid and only add a maximum of one tablespoon to the muesli. This even covers almost a third of the recommended daily amount.
Whether white beans, soybeans or kidney beans, lentils, or peas – legumes are rich in fiber and versatile. Thanks to their high protein content, they are also ideal as a plant-based meat alternative.
4. Dried fruits
Dried fruits such as plums, apricots, pears, or apples contain up to 19 grams of fiber per 100 grams. However, they also contain a lot of sugar, so only eat them in moderation! If you have a craving for sweets, a handful of dried fruit is the more figure-friendly option compared to chocolate, chips & Co.
5. Whole Grains
The whole grain makes the difference. Three to four slices of wholemeal bread already cover half the daily fiber requirement. You can of course also vary. For example, eat whole-grain muesli for breakfast, whole-grain pasta for lunch, whole-grain biscuits for a healthy snack, and a slice of whole-grain bread for dinner.
Nuts such as macadamia or pecan nuts, peanuts, and almonds are also among the top sources of dietary fiber. For example, a serving of almonds (40 grams) provides 6 grams of fiber. However, you should be careful when eating nuts, because unfortunately they also contain a lot of fat.
A good start to the day is achieved with oat flakes – they keep us full for a long time thanks to their high fiber content. Ordinary oatmeal is too boring for you? How about overnight oats or porridge? Fast, easy, and super delicious!
8. Summer Berries
Cute, small, and still rich in nutrients. High-fiber black currants, blueberries, and raspberries are ideal as a snack in between meals or as a topping for quark and muesli!
9. Winter Vegetables
When the summer berry season is over, there is a supply of high-fiber foods: Winter vegetables such as cabbage, turnips, or fennel are in no way inferior to summer foods.
The superfood can do everything. Half an avocado already contains about 7 grams of fiber, so a whole one covers almost half the daily requirement. By the way, avocado on wholemeal bread is a perfect combination. Because this preparation contains a lot of dietary fiber. In this combination, avocado is one of the foods richest in fiber.