Do you want to shed unnecessary ballast and go through life healthier and leaner? Then you should start eating more fiber from now on. Sounds weird? But that’s how it is! We explain to you why fiber is so important and which 15 foods are real fiber bombs.

Dietary fiber – somehow that’s not a really nice word and you think of dry wholemeal cookies that you really don’t want to eat. Fiber has a pretty bad reputation. Hardly anyone realises that this very dull idea of ​​fiber is completely misinterpreted.

In fact, fiber helps to get rid of the fiber. And that literally. Our digestive system can only do a really good job with fiber.

What is Fiber Actually?

Fats, carbohydrates and proteins are on everyone’s lips, literally and in relation to all sorts of nutritional and diet trends too . We also hear about vitamins all the time, everyone now knows how important vitamins are. On the other hand, you hear much less of the fiber, which is just as important. So what is fiber anyway and why should we eat it in abundance?

All plant-based food components (so-called polysaccharides) that the human body cannot digest are classed as dietary fibers. These indigestible food components are super healthy and balance the intestinal flora. This not only prevents constipation and other intestinal diseases, but according to various studies it can even have a positive influence on cholesterol, insulin and blood pressure values.

How Much Fiber Should You Eat?

The German Nutrition Society (DGE) recommends that you should eat at least 30 grams of fiber every day. So that you know exactly where fiber is in it and how you can best integrate fiber into your eating habits, we have a few suggestions for you here. You can do this very easily, for example by replacing normal white bread and wheat noodles with whole grain bread and spelled noodles and adding fruit and vegetable snacks.

Vegetables are a really good source of fiber and, because they are sugar-free, they are also very low in calories. For example, legumes such as broad beans, prepared with a little salt and fat according to the nutritional table ( here on Amazon * ), deliver around 12.5 g of fiber per 100 g. Tip for the vegan kitchen: broad beans are perfect sources of protein! Frozen peas make up 5.4 g per 100 g and black salsify even provides 18.3 g per 100 g.

Fruit is also a good source of fiber. Not only fresh, but also dried, fruit is also packed with fiber. For example, 100 g of dried plums have a fiber content of around 18 g. Dried mangoes yield less, they add up to 8.4 g per 100 g. A fresh apple, on the other hand, provides just 2 g of fiber per 100 g, while it is already 11 g when dried.

Nuts also provide a lot of fiber, especially peanuts (11.7 g per 100 g) and almonds (13.5 g per 100 g). Sesame seeds, poppy seeds or flax seeds also provide a lot of fiber. Therefore, regularly sprinkle nuts, seeds and grains over your muesli or salad.

Eat Fiber: These 15 Foods are Particularly High in Fiber

100 g of foodDietary fiber in g
Dried chanterelles60.5 g
Wheat bran45 g
Linseed38.6 g
White beans23 g
Poppy seeds20.5 g
Salsify18.3 g
Dried Plums17.8 g
Dried Apricot17.7 g
Lenses17 g
Chickpeas15.5 g
Rye crispbread14.8 g
Almonds13.5 g
Fig dried12.9 g
Peanuts11.7 g
Macadamia nuts11.4 g
Why You Should Eat Fiber Everyday Dried Apricots

Why Should we Always Eat Fiber?

All nutrition experts around the world recommend that we eat five servings of vegetables and fruit a day. Anyone who has always thought that this was mainly due to the vitamins is wrong, because it is much more important that vegetables and fruits are ideal sources of fiber that keep our digestion going. Incidentally, a high-fiber diet can also prevent the dreaded ailment of hemorrhoids. In a sense, a healthy diet helps us to stay healthy in many ways. And is our stomach fine, we feel fine overall, isn’t it? Food also prevents the dreaded ailment of hemorrhoids. A healthy eatingIn a sense, it helps us to stay healthy in many ways .

That being said, scientists from Luxembourg and the United States have found that it is pretty scary considering what happens in our bodies when we don’t get enough fiber. The study was published in the journal “Cell” and deals with the positive influence of dietary fiber on intestinal bacteria and the protective intestinal mucus layer. If there is no dietary fiber available as feed for the intestinal bacteria, they are exploiting the protective mucous layer of the intestine. In principle, this can be thought of as a kind of inner-body cannibalism.


Mom and Dad were always right when they used to tease us about eating the vegetables.

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Boris Swain

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