Nuts contain fiber

Dietary fiber: which foods contain a particularly large amount


Why are high fiber foods so important?

Dietary fiber - there is the word "ballast" in the name. Why should we ingest this with food at all? And also focus on foods that contain a lot of fiber? The answer: fiber is there of great importance for digestion. Foods rich in fiber stimulate the gastric and intestinal functions and prevent both constipation and diarrhea.

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Also, make food thanks to the fiber full for a long time and prevent food cravings. That is why many diets rely on the effects of indigestible food components. Dietary fiber even protects against various diseases such as diabetes or cardiovascular diseases. These many benefits should be reason enough to choose a high-fiber diet.


Which foods are particularly high in fiber?

Experts recommend At least 30 grams of fiber per day to gain weight. But where is most of the fiber? Our top 10 reveal it:

1. Seed

So small and yet so rich in nutrients. Psyllium husks 100 grams even have almost 80 grams of fiber. Also linseed and Chia seeds have a good balance at around 38 grams and 34 grams respectively. These superfoods are ideal for baking or as a topping on muesli and yogurt.

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2. Bran

Bulk fiber can be found in wheat and spelled bran. However, caution is advised here because Bran swells a lot in the stomach. Therefore, always take in enough liquid and only add a maximum of one tablespoon to the muesli. This even covers almost a third of the recommended daily amount.

3. Legumes

Whether white beans, soy or kidney beans, lentils or peas - pulses are rich in fiber and can be used in many ways. Thanks to the high protein content, they are also ideal as a vegetable meat alternative.

4. Dried fruits

Dried fruits like 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 enjoy in moderation! If you crave sweets, a handful of dried fruits is definitely the more figure-friendly variant 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, you can eat whole-grain muesli for breakfast, whole-grain pasta for lunch, wholegrain biscuits as a healthy snack and a slice of whole-grain bread in the evening.

6. Nuts

Also nuts like Macadamia or pecans, peanuts and almonds are among the top fiber suppliers. For example, a serving of almonds (40 grams) provides 6 grams of fiber. However, you should be a little restrained when consuming nuts, because they unfortunately also contain a lot of fat.

7. Oatmeal

Get the day off to a good start with oatmeal - thanks to their high fiber content, they keep us full for a long time. Are you bored of normal oatmeal? How about overnight oats or porridge? Fast, easy and delicious!

8. Summer berries

Sweet, small and yet rich in nutrients. As a snack between meals or as a topping for quark and muesli are high in fiber Black currants, blueberries and raspberries ideal!

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9. Winter vegetables

When the summer berry season is over, there is a replenishment of high-fiber foods: winter vegetables like Cabbage, beets or fennel are in no way inferior to summer foods.

10. Avocado

The superfood can really do everything. Half an avocado already contains around 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 an extremely high amount of fiber. In this combination, the avocado is one of the foods richest in fiber.

Heseker, Helmut & Stahl-Pehe, Anna (2014): Dietary fibers (dietary fibers), in: Ernahrung Umschau 10 (2014): M550-M555

Carbohydrates, fiber, in: German Society for Nutrition

Schulze-Lohman, Petra (2012): Dietary fiber, in: Ernahrung Umschau 7 (2012): 408-417