For better digestion: Top 50 fiber foods

This high-fiber food belongs on your menu every day!

Keeping the intestines healthy, balancing the intestinal flora, boosting digestion and losing weight at the same time - all this is possible with a high-fiber diet.

But what foods contain fiber in the first place?

And how much of it do you have to eat? We took a very close look!

How much high fiber food you need to eat

The German Nutrition Society recommends 30 grams of dietary fiber per day. Doesn't sound like much, does it? But it's not so little, especially when you see that around 70% of all women do not manage this proportion.

Men are a bit more diligent. Nevertheless, very few of them manage to eat enough of it.

On average, we get 22 grams of fiber per day. That is significantly less than it should be.

The reason is simple: we eat too much meat, eggs, cheese, milk and co. and far too few plant foods such as nuts, grains, fruits and vegetables.

A diet rich in fiber is enormously important for our digestion and health.

To get to the 30 grams per day, you don't have to do much differently than you do now. The German Nutrition Society suggests this menu:

• 3 slices wholemeal bread
• 1 serving of muesli with fresh fruit
• 3 potatoes
• 2 carrots
• 2 kohlrabi
• 1 apple
• 1 serving red fruit jelly

That sounds like a lot? Don't worry :) Three portions of fresh vegetables, two portions of fruit and whole grains are enough for a basic supply.

Dietary fibers keep our intestines moving. They help us lose weight. They also keep blood sugar levels stable. And they help us to reduce cholesterol.

There is so much to be said for eating fiber-rich foods. Want to incorporate more of it into your diet, too? Then let's get started right away.

We tell you the best foods with lots of fiber for a happy gut :)

The great thing about this, by the way, is that you already have a lot of foods at home and are guaranteed to eat some of them regularly without even knowing it.

Why stomach growling does not always mean hunger!

1. seeds are a good source of fiber

The best home remedy for constipation are Flaxseed*. Our grandmothers already knew that. And they were so right!

Flaxseed* contain a lot of fiber. They stimulate digestion and intestinal activity.

To make them work really well, chop them up a bit with a sharp knife. You can sprinkle them over muesli or just eat them.

Important: Drink a lot. Flaxseed* swell up enormously. If you drink too little, they can cause constipation!

You have no Flaxseed* at home? No problem! Other seeds are also wonderful sources of fiber.

Chia*psyllium or hemp seeds contain a lot of fiber.

However, the list is headed by Psyllium husks*. Their swelling power is so great that they are often used as a binding agent in low-carb cooking. In our low carb rolls, for example, they replace eggs.

The best low carb buns you've ever eaten!

You can Psyllium husks* But you can also simply add it to muesli or stir it into water and drink it. Everything works wonderfully - but unfortunately it tastes a bit slimy and boring.

In terms of taste, they are quite empty. This brings the advantage that they can easily transform recipes and dishes of all kinds into high-fiber food.

Dietary fiber content in seeds per 100 grams

• Psyllium husks* 79 gram
• Hemp seed 41 gram
• Flaxseed* 39 gram
• Chia seeds* 34 gram
• Sesame 11 gram

2. bran is high fiber food

For a long time, only animals were fed bran. Until man discovered the many advantages of bran for themselves. This took a while, because bran is actually nothing more than a waste product.

Bran is produced during the milling of grain. It is the husk of the cereal grains.

You will find the concentrated load of dietary fiber in them. The fiber content is highest in the shells.

It doesn't matter whether you choose spelt, wheat or oats. 2 tablespoons in muesli and your breakfast is transformed into fiber-rich food.

By the way, bran is also good for baking. So we have our vegan carrot bread with oat bran upgraded a bit.

Juicy carrot seed bread without yeast

Dietary fiber content in bran per 100 grams

• Wheat bran 45 gram
• Spelt bran 45 gram
• Oat bran 12 gram

3. legumes are good suppliers of fiber

Do you love beans, peas and other legumes? Then you've probably been reaching for high-fiber foods on a regular basis without even knowing it. :)

Beans and co contain a whole lot of nutrients that can have a positive effect on our digestion.

First and foremost, white beans, kidney beans and soybeans.

The best veggie burger you've ever had: With kidney bean patties!

Legumes don't just look good as a salad. You can also turn them into soups, stews, roasts or fritters.

They are a wonderful alternative for meat, because at the same time they contain a lot of protein.

Veggie goulash with chickpeas and beans

By the way: A great alternative to normal pasta is pasta made from legumes. In the supermarket, the noodles are rarely found - look best in the organic market or health food store.

High fiber legumes content per 100 grams

• White beans 24 gram
• Kidney beans 23 gram
• Soybeans 22 gram
• Peas 17 gram
• Lentils 17 gram
• Chickpeas 16 gram

4. vegetables are high fiber food

Because of their many vitamins and minerals, vegetables are among the most important sources of nutrients. But the "greens" can do even more: namely provide lots of fiber.

If you love cabbage, you can easily meet your fiber needs. Many types of cabbage contain plenty of it. Brussels sprouts, kale or white cabbage and of course sauerkraut are wonderful sources of fiber.

Include a variety of different vegetables in your diet every day. This way you can be sure to get enough fiber and nutrients.

Not for nothing they say: Eating colorful is healthy!

Why you should eat a rainbow every day

High fiber vegetables

• Black salsify 18 gram
• Jerusalem artichoke 12 gram
• Artichoke 11 gram
• Okra 5 gram
• Brussels sprouts 4 gram
• Kale 4 gram
• Paprika 4 gram

By the way, Jerusalem artichoke is simply delicious! Have you ever tried it?

The small tuber tastes slightly nutty and is ideal for soups, purees or chips in the oven. Jerusalem artichoke is also suitable as an oven vegetable or side dish with meat and fish. You can prepare the tuber in so many different ways.

We have already dedicated a few delicious recipes to the miracle tuber.

The best Jerusalem artichoke recipe in the world!

5. dried fruits for good digestion

If pooping doesn't work out the way it should, you can use dried fruit as well as flaxseed.

First and foremost prunes. They contain so much dietary fiber that it is guaranteed to soon fly again.

But other dried fruits also turn a regular cereal into a high-fiber food.

But you can also make sweet bread from them or snack on them as a healthy alternative to chocolate. Always tastes wonderful and is also healthy at the same time.

Dietary fiber content in dried fruits per 100 grams

• Plums 18 gram
• Apricots 17 gram
• Pear 14 gram
• Fruit bread 14 gram
• Figs 13 gram
• Peach 12 gram
• Apple 11 gram
• Dates 9 gram

If you're not a fan of dried fruit, you can simply use it in baking. You won't taste them as intensely and still enjoy the many benefits.

With us they sweeten homemade apple bread!

Here comes the concentrated load of fiber: apple bread with nuts!

6. whole grains provide a lot of fiber

Whole grain or white flour? The answer is simple: whole grain. Because whole grain products contain the whole grain, including the hull and kernel.

In the case of white flour, the kernel and shell are removed.

Like bran, whole grains contain the entire package of nutrients. Including the important outer layers, which contain a particularly large amount of dietary fiber.

Swap white flour spaghetti for whole grain spaghetti and you've provided your body with extra fiber.

You won't feel any difference in taste. Only the color looks a little different.

What should be on your menu in the future: Whole grain bread, whole grain pasta, whole grain rolls and whole grain rice.

Whether whole grain from rye, spelt or wheat is completely irrelevant.

Dietary fiber content in whole grain products per 100 grams

• Rye wholemeal 14 gram
• Wholemeal crispbread 14 grams
• Whole spelt grain 10 gram
• Whole wheat grain 10 gram
• Whole grain oats 9 grams

With four slices of whole-grain bread, you can already cover the needs of half a day.

Mega delicious and ready in 10 minutes: wholemeal tarte flambée with salmon!

7. nuts are high fiber foods

Whether hazelnut, peanut or pistachio - they are all high-fiber foods and provide plenty of healthy fats at the same time.

Nuts are the perfect office snack. However, you shouldn't eat too many of them. Because they contain so much fat, they also contain quite a few calories.

Just a handful of nuts as a snack or in your cereal can help you meet your fiber needs easily.

Dietary fiber content in nuts per 100 grams

• Coconut flakes 20 gram
• Peanuts 12 gram
• Almonds 11 gram
• Hazelnuts 8 gram
• Pistachios 11 gram

But nuts also enhance any salad. Or you can add them to your muesli. By the way, they also taste especially delicious in homemade bread.

Here you can combine several fiber-rich foods. How about a delicious amaranth porridge with pear and nuts?

You combine several high-fiber foods: amaranth, pears, blueberries and nuts.

Mega delicious breakfast: amaranth porridge with nuts and fruit

8. pseudocereals as a high fiber food

Since we are on the subject of amaranth porridge. Amaranth, along with quinoa and buckwheat, is one of the so-called pseudocereals. These are foods that are not a real getride, but can be used as a substitute.

In contrast to conventional cereals, the fiber content is somewhat lower. Nevertheless, amaranth and co. are high-fiber foods because they contain a lot of digestive substances.

Simply swap pasta for quinoa. Tastes wonderful and brings variety to the plate.

The advantage of quinoa is that you can prepare it sweet and savory. You can make a delicious dessert with it. Like a porridge with banana cream.

Mega fruity porridge: Quinoa with banana raspberry cream

Or you prefer it spicy and mix yourself a big delicious salad from it. How about a delicious quinoa salad with sweet potatoes?

Take a look at our recipes. There you will find a lot of delicious ideas for quinoa recipes, from fried foods to desserts and soups.

Try this delicious quinoa salad with sweet potatoes!

Dietary fiber content in pseudocereals per 100 grams

• Amaranth 10 gram
• Teff 8 gram
• Quinoa 8 gram
• Buckwheat 4 gram

9. fresh fruits is high fiber food

Why don't you eat some fruit? Did your mom also annoy you with that when you were little? She had rights!

Because fresh fruits are not only good sources of vitamins and minerals, but also fiber.

Berries top the list of high-fiber foods in the fruit section. You are welcome to snack on them more often.

We have created a particularly delicious breakfast muffin from blueberries, oatmeal and banana.

No brunch should be without these moist muffins!

After all, they do not contain so many calories. By the way, blueberries are one of the healthiest foods in the world.

Dietary fiber content in fresh fruit per 100 grams

• Black currants 7 gram
• Blueberries 5 gram
• Raspberries 5 gram
• Blackberries 3 gram
• Banana and pear 3 gram
• Apple 2 gram

That's why you should eat a lot of fiber

Dietary fiber is plant fiber from grains, vegetables, fruits and a few other foods.

Dietary fiber is hardly digested in the stomach. So why should I eat them? Quite simply, they get your bowels moving!

Although they are not or hardly decomposed, our intestines need and love them. They bind water and swell up. We feel full for a long time.

There are a lot of positive effects that come with a high-fiber diet. The whole thing starts already in the mouth.

High-fiber foods must be chewed well. As a result, our body produces more saliva. This protects our teeth from caries and periodontal disease.

And then it goes on to the stomach and intestines. Here, the fiber boosts digestion and lowers the ph value. This makes the intestine less susceptible to disease.

They ensure that we excrete more cholesterol. And in addition, our poops become softer. This relieves the intestines, which means that constipation doesn't stand a chance.

There are also studies that say fiber should reduce the risk of colon cancer.

Eat fiber and drink plenty

I mentioned it very briefly at the beginning. But it's so important that I'll do it again: If you eat fiber, you have to drink a lot!

Especially if your body is not yet accustomed to a high-fiber diet. The food swells in your stomach and increases its volume, sometimes very strongly. For this, they need a lot of liquid.

If you do not drink enough, you may become constipated.

In any case, you should accustom your body very slowly to a high-fiber diet. Many indigestible components are broken down by bacteria in the large intestine.

This causes flatulence and bloating.

But this gets better after time. The more regular you fiber is, the less discomfort will be.

So you must increase the amount of fiber only slowly and drink plenty of water.

Are supplements a substitute for a high-fiber diet?

As you can see, you don't have to just nibble on boring brown rice if you want to eat fiber. There's such a wide range of fiber-rich foods that you're guaranteed not to get bored.

"Made with whole grains" or "whole grains" are very good indicators that you're getting a lot of digestive goodness in every bite.

Leave the normal noodles on the shelf and go for the whole grain version.

If you still don't eat enough fiber, you can buy fiber supplements. Most of them are available as powder. But there are also capsules, drinks or tablets.

They are used for constipation. Or by people who do not tolerate dietary fiber so well.

However, they are not a full substitute for a healthy diet with lots of plant foods. Because fiber-rich food also provided a lot of vitamins and minerals that your body urgently needs.

If you don't have an intolerance and just don't eat enough vegetables, fruits and grains, then you should change your diet.

Our conclusion

Getting used to a high-fiber diet takes a few weeks. Don't overload your gut and take your time. Just add a little more vegetables, fruit and grains to your diet every day. Then you won't notice the change. Your intestines will be happy!

Meal :)

To browse further:

• These 17 protein-rich foods are vegan!
• This is my LiveFresh food cure experience!
• Can you freeze a smoothie?

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