What is fiber and what is it good for? Useful information & food tables

Fiber is an incredibly important part of a healthy diet. And although the word itself and especially the part “ballast” sounds rather negative, these components of the food are extremely beneficial. But what is fiber, what exactly is so great about it and where is it contained? With our help, you'll soon understand all of this as well as the pros and cons of proteins, unhealthy fats, carbohydrates and vitamins, which most people already understand more about. Also get tables with lists of high-fiber foods.

The question can actually be answered relatively quickly and easily: fiber is the part in plant products that humans can hardly or not at all digest. They are also called polysaccharides. They include, among othersCellulose(fruit, vegetables, grains),Pectin(Fruit),Clay(cereals) or theGel substancesfrom theedible seaweed. You will probably be taken aback by this explanation at first. Why is it good fiber if the body ultimately has no use of it because it is excreted unprocessed? What are they good for?

Why are they important?

They bring indigestible fiberBalance intestinal flora, which prevents problems with digestion and the digestive tract. Above all, the risk of constipation or suffering from intestinal diseases is reduced. According to studies, foods rich in fiber are also good for blood pressure and cholesterol levels and have a positive effect on insulin levels. Fiber is divided into soluble and insoluble. Why do we need fiber from both groups?

What do you need the soluble variants for?

Soluble fiber includes pectin, inulin and oligofructose. They bind the water and thus serve as a swelling material. The bacteria living in the large intestine process the substancesimportant fatty acidsand gases. This means that the stool not only becomes softer, but also larger. In this way, constipation is prevented and the regularity of bowel movements also improves.

The bacteria are an important component for a healthy and well-functioning intestinal flora. Since these bacteria feed on the ballast substances, they can multiply easily. A healthy intestinal flora is the result of a proper diet with enough fiber.

Here you can find out more aboutSoluble fiber in a low-carb dietexperience.

Why does the body need fiber that is not soluble?

The insoluble versions, on the other hand, bind much less water. But that doesn't mean that they are less useful or not useful at all. On the contrary, this ensures that the volume of the stool becomes even larger and this in turn stimulates the intestines. His movements are improving. The positive consequences are better transport of food residues and faster excretion.

So it's important that you eat enough fiber for many reasons. If digestion is balanced and healthy intestinal flora is guaranteed, many illnesses and gastrointestinal problems can be prevented. What is interesting is that the natural bacteria in the intestine feed on these nutrients. If they don't get this food, they are forced to feed on the mucous layers of the intestine. A kind of cannibalism occurs, so to speak.

Eating fiber-rich foods – how much is recommended?

30 g per day is recommended by the German Nutrition Society (DGE). These are best consumed over several meals throughout the day. And the fiber-rich diet is extremely diverse, so you have a lot to choose from and can change fiber-rich foods regularly. This is how one canbalanced dietbe guaranteed.

If you have only consumed an amount below the recommended value and would like to increase your intake, you should take this slowly. Too much fiber in a very short period of time can certainly happenGas or bloatinglead. This is simply because your body is not used to it yet. Also, don't forget to drink enough. This is the only way the substances can swell and be flushed through the body.

Where is fiber found?

So you've decided to make sure you eat fiber-rich foods on a regular basis. But where is fiber in it? This is a particularly high-fiber foodfruit and vegetablesAnd the fact that these foods belong on the table every day is nothing new. So if you previously believed that...fruit and vegetablesare only healthy because of their vitamins, that wasn't entirely true.

The advantage of vegetables over fruit is that they contain less sugar, which makes them even lower in calories. Nevertheless, you should definitely not avoid fruit because it offers many positive ingredients that the body also needs.

AlsoWhole grain productsare foods rich in fiber. You don't have to eat these in addition to your usual grain products; you can simply replace all wheat products, be it bread, rolls or pasta, with those made from whole grains. Just like whole grain, spelled is also suitable.

legumes, as well asNuts and seedsare also valuable foods with a high fiber content. We have summarized the most popular ones in a table below.

What has the most fiber?

You can consume fiber through vegetables as well as fruits and grains. It is not without reason that experts recommend 5 portions of fruit and vegetables per day. You will find a lot in particularFind dried fruit. Plums then contain 18.8 g per 100 g and apricots 17.3 g per 100 g. Other dried fruits high in fiber include pears (13.5 g per 100 g) and apples (10.7 g per 100 g).

Below you will find fruit as a fiber-rich food in a list and table. Here's how you can do oneSelection of types of fruitcompare once. So what contains the most?Note that the amount of fiber in dried fruit can vary and depends on the degree of drying but also on the ripeness at harvest.

Fruit as food – list

As you can see, you have a large selection of types of fruit and are doing something good for your body, especially with dried varieties. It can also be seen from the table that driedMango healthyis. In comparison, a fresh mango only has 2 g per 100 g. But keep in mind that dried fruit also contains a lot of sugar. Fruit that is particularly rich in water is relatively low in fiber. This means you only get 1.4 g of pineapple and 2 g of nectarines per 100 g.

Berriesare tasty and relatively high-fiber foods. In addition to the varieties listed in the table, you will find other popular ones with their fiber content per 100 g of fruits below:

• Cranberrys – 4 g
• Raspberries – 7g
• Gooseberries – 4 g
• Blueberries – 5 g
• Elderberries – 7g

Vegetables as Lfoods with fiber – table

Many types of vegetables are foods with a lot of fiber. You can find a selection in the table below. If you want to integrate fiber-rich foods into your everyday life, you can't just choose from the varieties listed. Vegetables are always healthy, no matter how much fiber they contain. Simply create a balance by combining lower-fiber vegetables with nuts, grain products or fruit.

Fiber in food – list of grain products

Anyone who likes to eat pasta, potatoes, muesli and other grain products will be happy to know that they are rich in fiber. But which foods contain the most? Whole grain products are clearly at the forefront of the race. We have put together some fiber-rich foods and grains in the table below. You can also find varieties that are less rich in these substances for comparison.

As you can see, coconut flour and cocoa are clearly at the top of our list, as they each contain 100g more than the recommended daily requirement. Unhulled grain seeds are preferred because the shell contains most of the fiber. It's good to know that you can also buy bowls separately so that you can mix them into dishes (e.g. muesli). These shells are called “bran”.

Table for legumes

Legumes, on the whole, have large amounts of fiber, no matter which variety you choose. They are without question perfect high-fiber foods and taste not only in soups but also asSide dish for meat dishesvery good. This means you also have a wide range of options when it comes to preparation. The exact amount depends largely on whether the legumes are raw or cooked. Cooked legumes contain much less.

Seeds and nuts as fiber-rich foods

Many people will be pleased that nuts are high in fiber and therefore very healthy in this respect. Those toobeloved chia seeds, which are often used to prepare desserts, are great for pampering your digestive tract. But nuts aren't just good for snacking on their own. Seeds and nuts can also be used on treats such as bread or cake. However, don't overdo it with consumption, because nuts in particular contain a lot of fat and calories.

Spices

Without thataromatic spicesA dish is rarely complete. So you're probably interested to know how the spices contain fiber and you'll be amazed at how rich they actually are in this nutrient. However, since small amounts are used for seasoning, spices are not a sufficient source. Here is a list of selected spices:

• Curry powder – 53 g
• Rosemary – 43 g
• Savory – 45 g
• Cinnamon – 53 g
• Oregano – 43 g
• Turmeric, dried - 6.7 g
• Bay leaf, dried – 26.3
• Basil, dried – 17.8
• Ginger powder – 5.9 g

And what about sweets?

Sweets are delicious, no one denies that. However, you should only consume them in moderation, because unfortunately that's what they arevery unhealthy foods. This also applies to the fiber content. For example, there is only 1 g of fiber in chocolate. So if you really want to snack on chocolate, at least choose nut chocolate, because the content increases to around 4.1 g depending on the type of nut and cocoa content.

Dark chocolate 50% even contains 10 g of fiber per 100 g. Gummy bears, sweetener, ice cream and sugar in general have none, while marzipan contains 2.8g. Instead, choose healthy,homemade desserts, fruits, nuts and other fiber-rich foods.