Your decision is made: from now on you will take better care of yourself! You want to become fitter and healthier, do something good for your body, maybe lose a pound or two. Since you don't want the whole thing to turn into a diet, you want to adapt your diet sustainably.
You've already started looking for suitable plant-based foods and this word keeps coming up: fiber .
But what is fiber and why do we actually need it? And which foods are particularly high in fiber ? We tell you all this and much more in our article.
Fiber – A little excursion into nutritional medicine
When we hear the word “ ballast ,” we first think of a burden, i.e. something heavy that can lead to a burden. In medicine, fiber has long been treated with little interest or even viewed negatively, which led to its unflattering name.
Fiber cannot be digested by the body and therefore cannot be converted into energy.
Since the 1970s, however, this picture has changed and fiber has become an integral part of a healthy diet.
Incidentally, the terms “ dietary fiber ” and “ functional fiber ” are used in English, which actually better illustrate the important functions of the food component.
However, before we delve deeper into the whole topic, we would like to clarify a seemingly simple question.
What exactly is fiber?
As is often the case, there is no one binding definition here either. But you can remember the following simple explanations.
Fiber...
- are dietary fibers that occur in plant foods (e.g. fruits, vegetables, legumes, grains, potatoes, wild rice).
- are characterized by their indigestibility, meaning they are not broken down by the small intestine and end up directly in the large intestine.
- have different properties and therefore fulfill various functions in the body.
- can prevent various diseases.
- are often divided into soluble and insoluble fiber.
Fiber or total fiber can be roughly divided into two categories : soluble and insoluble fiber. Since both groups are important for a balanced diet, it is best to consume them mixed. But why this distinction?
Soluble fiber is e.g. B. Pectins, inulin, oligofructose and soluble hemicelluloses. They are mainly found in fruits and vegetables and fulfill elementary functions in your digestive system.
Soluble fiber is one of the so-called swelling substances. They bind fluid, swell and thus increase the volume of the stool. The bacteria in the large intestine break down the fiber into short-chain fatty acids and gases and thus ensure rapid emptying of the intestines.
Insoluble fiber , such as: B. Cellulose, insoluble hemicellulose and lignin, are mostly found in grains and legumes. They also perform important tasks in your body by ensuring more intestinal movement.
They help against constipation and also cleanse the intestines. Your intestinal bacteria feed on fiber and, thanks to them, can bind toxins and remove them from the body.
What else do high-fiber foods do for your health?
You now know what fiber is and what tasks it performs in our intestines. But our hard-working helpers can do much more! On your way to a healthier and fitter version of yourself, they should end up on your plate every day.
So that you can get a better idea of the benefits of a high-fiber diet , we have put together a few medically proven benefits for you here.
In a press release, the DGE (German Society for Nutrition) stated that a diet rich in fiber can reduce the risk of death.
Unfortunately, people still don't make enough use of this potential and consume an average of 18 - 19 g of fiber per day. However, the recommended daily dose for adults is 30 g daily.
In addition to generally reducing the risk of mortality, foods rich in fiber offer other opportunities for your health.
The effect begins as soon as food is consumed in the mouth : Since the natural fibers require increased chewing, the chewing process is prolonged and the flow of saliva increases. Both promote digestion and also lead to a quicker feeling of satiety.
Then the fiber swells , increases the volume of the food and fills the stomach. Sugar absorption is delayed in the small intestine and blood sugar levels rise more slowly. Fiber also contains many minerals, binds harmful substances and helps the intestines to eliminate harmful substances.
Health benefits of fiber-rich foods
- They increase the feeling of satiety and reduce cravings. They help you eat less and lose weight.
- They regulate your digestion and can help against both diarrhea and constipation.
- By delaying the absorption of sugar, your blood sugar levels are less likely to rise. This reduces the risk of developing type 2 diabetes mellitus.
- Harmful substances are bound and transported out of the body more quickly. In this way, you help your intestines to better protect you from colon cancer.
- Fiber binds bile acids and thus inhibits the absorption of dietary fats. What this means for you: You can keep your cholesterol levels low more easily.
- Overall, a diet rich in fiber can help you prevent cardiovascular diseases, colon cancer, diabetes and other diseases.
Have we promised too much? Although fiber is not a miracle cure , it is definitely a valuable support in your everyday life. And in the next sections we'll show you how you can easily integrate these little helpers into your diet.
The good thing first : fiber is found almost exclusively in plant-based foods. With a diet rich in fiber, you are not only doing yourself a favor, but also our animal friends and the environment!
And since you now want to know what should end up in your shopping cart and on your plate, here are our favorites for you.
What are high fiber foods? Our top 20
Our hit list is based on the fiber content , measured in grams per 100 g unit.
And the winner is:
|
Place |
Groceries |
Fiber per 100 g |
|
1. |
Psyllium husks |
84g |
|
2. |
Wheat bran |
45g |
|
3. |
Chia seeds |
40g |
|
4. |
linseed |
35g |
|
5. |
Oat bran flakes |
19g |
|
6. |
Fresh salsify |
18.3g |
|
7. |
Oat bran |
15g |
|
8th. |
Desiccated coconut |
15g |
|
9. |
Dried pear |
13.5g |
|
10. |
Fresh Jerusalem artichoke |
12.5g |
|
11. |
Dried mango |
12g |
|
12. |
Peanut kernels |
11.7g |
|
13. |
Sesame seeds |
11.2g |
|
14. |
Fresh or cooked artichoke |
10.8g |
|
15. |
Dried apple |
10.7g |
|
16. |
Puffed amaranth |
10.3g |
|
17. |
oatmeal |
10g |
|
18. |
pumpernickel |
10g |
|
19. |
Popped popcorn, unsweetened |
10g |
|
20. |
Whole grain rye bread |
9.2g |
As you can see, psyllium husks are the clear winners of our short ranking. The superfood boasts a whopping 84g of fiber per 100g serving.
The little helpers can also be easily mixed with your muesli, yoghurt or smoothie and of course also taste great in homemade bread.
But foods that didn't make it into our top 20 should definitely be on your shopping list:
- Legumes such as lentils, chickpeas and beans are not only healthy, but also super tasty and easy to combine.
- Of course, fruit and vegetables shouldn't be missing either. As a rule of thumb, however, the more water, the less fiber. Berries, apples and pears are suitable, for example. B. great for muesli, cabbage, mushrooms and carrots work well in vegetable pans or casseroles with vegan substitute products .
- It's best to use whole-grain varieties of bread, pasta, etc. They are richer in fiber and are more filling than white flour products.
In any case, a diet rich in fiber should also be varied in order to ensure the necessary balance. It's best to move forward step by step and listen to yourself.
How does your intestines react? How is your stomach coping? Do you perhaps tolerate some combinations better than others? Please feel free to speak to your trusted doctor and get advice.
Inspiration for your vegan, high-fiber diet
Do you really feel like rushing into the kitchen and trying out some new foods? Let's go!
Please also take a look at our blog and our recipe collection. Here you will find delicious vegan alternatives to meat, fish, cheese, etc. as well as creative and easy-to-implement gourmet ideas.
One of our absolute favorites when it comes to fiber here: Our overnight oats with oat milk (ingredients for 2 people)
- 400 ml Easy To Shake Organic Oat Drink
- 10 tbsp oat flakes
- 1 tbsp chocolate cream
- 1 ripe banana
- Toppings of your choice, e.g. B.: Granola, blueberries, nut butter
And another pro tip to ensure that the change in diet really works : prepare your food for the week on the weekend. The magic word is meal prep!
Choose delicious and balanced recipes, buy vegan foods rich in fiber and prepare everything for the coming week in peace and quiet.
If you do this, you will be optimally prepared for the next hunger pang and will be less tempted to binge on unhealthy food. Plus, you can relax after a busy day and don't have to stand around in the kitchen in the evening. Sounds good, right?
Foods rich in fiber
Ready to go! You've done your research, you're very knowledgeable about fiber, and you've bought lots of fiber-rich foods . Ideas and recipes for vegan treats are available and cooking takes place on the weekend. Yes! 30 g of fiber and around 1.5 liters of water per day ? It's child's play for you.
Maybe you've even decided to lose a few pesky pounds. You will do that too! And what if your inner weaker self kicks in? Then you just back off. Alone or as part of our community. We would be happy if we could accompany you.