Dietary fiber table – a list of the most fiber-rich foods

Fiber-rich foods are essential for a balanced diet. They not only serve as nutritious fiber suppliers, but also contribute to general health.

In this overview, you will learn more about the importance and benefits of these important food components. We have also created a table for you with the most important and fiber-rich foods.

What are dietary fibers and why are they important?

Fiber table – the most fiber-rich foods listed

We all know that fiber is good for our health, but do you also know which foods are particularly rich in these beneficial nutrients?

In the following table, we present foods that are particularly high in fiber. This list will help you to make your diet even more fiber-rich. Immerse yourself in the world of fiber and discover how varied and enjoyable your diet can be!

The importance of fiber in your diet

What is fiber and what types are there?

Fiber is a largely indigestible component of food (carbohydrate) that is found primarily in plant-based foods. Not only are they a helpful addition to your diet, they also have superpowers! They can be divided into two groups: insoluble and soluble fiber.

Insoluble fiber helps your digestive system move along quickly, keeping your bowels in tip-top shape. You could say that it is the “workhorse” found in whole grain products and vegetables.

Soluble fiber, on the other hand, dissolves in water and forms a kind of gel. They can regulate cholesterol and blood sugar levels, making them little superheroes in your diet. One example is pectin, which is found mainly in apples and other fruits and contains fiber. Now you're probably wondering, “Where can I find these valuable fibers?” Stay tuned and find out!

Whole grains are considered high-fiber, filling foods.

How can fiber help digestion?

Fiber is the unsung hero of your digestive tract. It passes through your body virtually unchanged, keeping things running smoothly. Think of it as little brushes that keep your gut clean and push out anything unnecessary. This way, they make your bowel movements easier and prevent constipation.

But that's not all! When you eat fiber-rich foods like whole grains or vegetables, they swell up in your intestines. You're probably wondering what that does, right? Well, this “swelling action” helps you stay full longer.

You probably know the feeling of being hungry again soon after a meal. With more fiber in your diet, this happens less often. Try it out and add sufficient amounts of high-fiber foods to your diet – high-fiber food!

High-fiber food: how do you eat right?

High-fiber foods and their benefits

Whole grain products

Whole grain products are an essential part of a high-fiber diet. They contain the whole grain – including the germ, endosperm, and bran – and are therefore high in fiber. Whole grain bread, for example, contains a significantly higher percentage of fiber than conventional wheat flour bread. Oats and whole grain pasta are also high in fiber. Wheat bran, the outer part of the wheat grain, is particularly rich in fiber.

Legumes

Among legumes, chickpeas, kidney beans, and white beans are true fiber champions. For example, 100 g of cooked chickpeas contain around 10 g of fiber. They are an easy way to increase your daily fiber intake.

Vegetables and fruit

There are also many high-fiber options among vegetables and fruits. Artichokes, plums, Brussels sprouts, kale, and Jerusalem artichokes are particularly noteworthy. The green vegetable broccoli also contains a lot of fiber. Apricots and blueberries are good sources of fiber.

Seeds and nuts

If you want to increase your fiber intake, don't forget seeds and nuts. Flaxseed, chia seeds, and psyllium husks are extremely high in fiber. Walnuts and sunflower seeds provide additional healthy fats and also contribute to your fiber intake.

High-fiber foods – their health benefits

A high-fiber diet offers numerous health benefits. It helps regulate blood sugar and cholesterol levels, which can reduce the risk of cardiovascular disease.

Fiber promotes a long-lasting feeling of satiety and can thus help with weight control. Last but not least, it plays a role in preventing certain types of cancer, such as bowel cancer. Even though white bread often tastes good, the higher fiber content in whole grain products and other high-fiber foods makes them a better choice for your health.

High-fiber nutrition – find out more!

German Nutrition Society (DGE) and dietary fiber

The German Nutrition Society (DGE) is an independent scientific German professional association.

DGE recommendations for fiber intake

The German Nutrition Society (DGE) recommends that you consume about 30 grams of fiber daily. This guideline can be easily achieved with a balanced diet that is rich in whole grain products, vegetables, fruits, and legumes. It's worth taking this recommendation seriously, because a sufficient intake of fiber contributes significantly to your health and well-being.

Gut health and fiber

Another important aspect of fiber concerns your gut health. Fiber plays a crucial role in maintaining healthy gut flora. It serves as food for the beneficial gut bacteria that help strengthen the immune system and improve digestion. It also promotes the development of intestinal flora.

Plant-based foods in particular provide a wide range of dietary fibers that have a positive effect on your intestinal bacteria and thus help your digestive system to function well.

Promoting intestinal health with dietary fiber

5 tips to increase your fiber intake

If you want to increase your fiber intake, here are 5 simple and effective tips:

1. Start with a high-fiber breakfast: Start your day with a nutritious breakfast that is high in fiber. Verival offers a variety of high-fiber options such as oat flakes, muesli and porridge. One example is the Verival Organic Oat Porridge, which is rich in soluble fiber. It provides long-lasting satiation and contributes to good digestion.
   
2. Opt for smart snacks: Instead of processed snacks, which often contain little fiber, you can always have fruit, vegetables, nuts and seeds in between meals. An apple or a handful of almonds are perfect high-fiber snacks for on the go.
   
3. Incorporate legumes into your dishes: Legumes such as chickpeas, kidney beans and lentils are excellent sources of fiber. You can use them in salads, soups and stews, or prepare a healthy lentil bolognese.
   
4. Choose whole grain: Swap white bread and pasta for their whole grain versions. Whole grain products are higher in fiber and will keep you feeling fuller for longer. For example, try whole grain pasta with a tomato and vegetable sauce or whole grain bread with avocado and seeds.
5. Incorporate vegetables and fruit into your diet: Try to include a vegetable or fruit with every meal. They can be eaten raw or cooked and are a good source of fiber. A green smoothie for breakfast or a stir-fry for dinner, for example, are excellent ways to get more fiber.

A high-fiber diet can be both tasty and versatile. With a little planning and the right foods, you can easily and effectively add fiber to your diet.

9 high-fiber recipes you should try

FAQ – Fibre chart

What are the best sources of soluble fiber?

Soluble fiber, which swells when it comes into contact with water and forms a gel-like consistency, is mainly found in fruit, vegetables, oats and legumes. For example, apples, oranges, carrots and oats are particularly high in soluble fiber. Why not try a breakfast of Verival Organic Oat Porridge, which provides soluble fiber for a healthy start to the day.

How can fiber help to support digestion?

Dietary fiber supports digestion in a variety of ways. It promotes intestinal motility and helps regulate bowel movements. It also binds water in the intestines, which softens stools and makes it easier to excrete them. Thus, fiber-rich foods such as whole grain products or flax seeds can help to prevent constipation.

Which whole grain products are particularly high in fiber?

Whole grain products such as whole grain bread, whole grain pasta, brown rice or whole grain oats are high in fiber. A whole grain bread with avocado and seeds for breakfast can be a great step towards a higher-fiber diet.

How can legumes contribute to fiber intake?

Legumes such as lentils, chickpeas and beans are excellent sources of fiber. You could, for example, prepare a protein- and fiber-rich salad of chickpeas and vegetables or use lentils in stews and sauces.

Can incorporating high-fiber foods into my daily diet improve my well-being?

A diet high in fiber can help improve digestion, maintain a healthy weight, and reduce the risk of certain diseases such as cardiovascular disease and type 2 diabetes. By adding high-fiber foods to your daily meals, such as a high-fiber breakfast or healthy snacks like fruit and nuts, you can improve your overall health and well-being.

Where can you find fiber?

When you are looking for high-fiber foods, you should think first of all about legumes, whole grains, certain vegetables and seeds. For example, lentils, black beans, chia seeds and broccoli are particularly high in fiber.

How can you get 30 grams of fiber a day?

To reach 30 grams of fiber daily, it is important to integrate a variety of high-fiber foods into your diet. This could be a whole grain bread for breakfast, a salad with beans for lunch, and a serving of quinoa with vegetables for dinner. Snacks such as nuts or fruits also help you reach your goal.

What is the high-fiber food chart?

A table of high-fiber foods can be very helpful in understanding which foods contain the most fiber. In such a table, you will usually find foods such as lentils, chickpeas, avocados, blackberries and oats at the top.

Do potatoes have fiber?

Yes, potatoes contain fiber, especially when eaten with their skins. A medium potato contains about 3 grams of fiber. However, it is important to note that the way they are prepared matters – fried or highly processed potato products contain less fiber.